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Technique

  1. Lie on your side with knees bent, feet together, and a resistance band around your thighs, just above the knees.
  2. Open your top knee, and then close it back down slowly.

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Form tips

  • Maintain tension on the band throughout the movement. Keep your feet together and lift the knee only as far as is comfortable without rotating your pelvis.
  • Focus on the outer hip muscles activating as you open and close the knee.
  • Control the movement, ensuring a smooth and controlled motion.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Pelvis

Secondary

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

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Equipment

Short resistance band
Short resistance band

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Appears in

Joint movements
Hipabductionexternal rotation
trains stretches
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Banded lateral walk

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Banded seated hip abduction

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Banded lateral step-out squat

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Banded side leg raise

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Standing hip circles

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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.