Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Hamstrings
Target Muscle Group


Glutes Muscle Anatomy Diagram

Seated External Rotation Overview

The seated external rotation is a variation of the standing external rotation and an exercise used to target the muscles of the glutes.

The mini band used to perform seated external rotations provides accommodating resistance, which means more tension is placed on the target muscle group the closer you get to a full contraction.

Seated External Rotation Instructions

  1. Begin in a seated position on a bench with a band wrapped around your legs just above your knees.
  2. Initiate the movement by squeezing your glutes while keeping your shoes flat on the floor which will drive the knees out.
  3. Slowly allow your knees to return to the starting position and repeat for the desired number of repetitions.

Seated External Rotation Tips

  1. Don’t allow your hips to posteriorly tilt (i.e. your zipper to tilt up towards your face) as you push your knees apart.
  2. You should feel this primarily in your glute medius (on the upper, outer portion of your hip).
  3. Your upper body should be slightly tilted forward, your hip angle should be below 90 degrees.
  4. Don’t allow the edges of your shoes to lift off the ground as you push the knees out. Control the range of motion using your musculature, not momentum.
  5. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.
  6. If you find one glute has less contractility than another, perform the movement unilaterally and then incorporate the bilateral version after you have accumulated sufficient volume on the side with poor contractility.