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

Standing External Rotation Overview

The standing external rotation is an exercise used to strengthen and build the muscles of the glutes.

One can use the standing external rotation as a warm up/activation exercise or as a glute isolation exercise on their glute/leg workout day.

Standing External Rotation Instructions

  1. Begin in an athletic position with your knees bent, hips flexed, and eyes looking straight ahead. Wrap a band 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.

Standing 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 twice as much volume on that side relative to the other until you have established an efficient mind/muscle connection.