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Hip External Rotation Fire Hydrant Knee Banded

  • Beginner
  • Hip Abductors

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Setup instructions

1) Start on all fours - keep the hands directly under your shoulders.

2) Place the resistance band just above the knees, ensure you can feel the resistance at rest

3) Ensure the knees are below the hips

Perform instructions

1) Keep the bend in the knee and extrnally rotate the hip outwards in an arc-like motion.
Aim to get the knee as high as possible without twisting the torso

2) Pause and squeeze and slowly lower to the starting position.

3) Repeat for required reps.

Anatomy