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Technique

  1. Place a mini band around your thighs just above the knees and sit on a bench.
  2. Keep your feet at hip-width on the floor.
  3. Push your knees outward against the band as far as possible, then return to center.

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Form tips

  • Maintain an upright seated posture.

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Muscles

Strength

Primary

  • Glutes
  • Pelvis

Secondary

  • Hamstrings
  • Gluteus maximus
  • Piriformis
  • Obturator externus
  • Obturator internus
  • Gemellus inferior
  • Gemellus superior
  • Quadratus femoris
  • Gluteus medius
  • Gluteus minimus

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench
Short resistance band
Short resistance band

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Appears in

Joint movements
Hipabductionexternal rotation
trains stretches
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.