Seated External Rotation 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Seated External Rotation" exercise is designed to target the glutes, with secondary engagement of the abs and hamstrings. To perform this exercise, sit on the floor with your legs extended and place a resistance band around your thighs, just above the knees. Keeping your back straight, slowly rotate your legs outward against the resistance of the band, focusing on squeezing your glutes as you move. This exercise helps improve hip mobility and strengthens the muscles responsible for external rotation, contributing to better stability and lower body strength. The band provides added resistance, making the movement more challenging and effective.
How to Perform
Sit on a bench with your feet flat on the floor and a resistance band placed just above your knees.
Engage your glutes and press your knees outward against the resistance of the band while keeping your feet grounded.
Slowly bring your knees back to the starting position with control, ensuring the movement remains steady and smooth.
Repeat the motion for the desired number of repetitions, focusing on proper form and full engagement of the glute muscles throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a neutral hip position throughout the exercise; avoid letting your hips tilt backward (as if your zipper is moving upward towards your face) while pushing your knees apart.
Focus on activating your glute medius, the muscle located on the upper, outer part of your hip, as you perform the movement.
Keep your upper body slightly leaned forward, ensuring your hip angle stays below 90 degrees to maintain proper posture.
Ensure that your feet stay flat on the floor and the edges of your shoes do not lift as you push your knees outward. Use muscle control to move through the range of motion, avoiding reliance on momentum.
If you’re not feeling the glutes working, gently press on the muscles with your hands and pause briefly at the peak of the movement to enhance activation.
If one glute feels less engaged than the other, try doing the exercise one side at a time (unilaterally). Once you’ve built up strength on the weaker side, return to the bilateral version for balanced development.
How Not to Perform
Avoid Arching Your Back: Do not let your lower back round or arch excessively during the movement. This can strain your spine and take focus away from your glutes. Keep your spine neutral throughout the exercise.
Don’t Use Momentum: Resist the urge to jerk your body or use momentum to push your knees outward. Focus on a slow, controlled movement to maximize glute activation and prevent unnecessary strain on other muscles.
Don’t Lift Your Feet: Ensure that your feet stay flat on the floor. Lifting the edges of your shoes will reduce the effectiveness of the exercise and shift the emphasis away from your glutes.
Avoid Overextending Your Knees: Do not push your knees too far out. Overextending can lead to strain on your hip joints. Keep the movement within a comfortable range where you feel the glutes engaging without discomfort.
Don’t Let Your Hips Tilt Backward: Avoid letting your hips tilt posteriorly (as if your zipper is tilting up toward your face). This reduces glute activation and puts unnecessary pressure on your lower back.
Don’t Rush the Movement: Moving too quickly through the exercise can prevent proper muscle engagement. Take your time and focus on muscle contraction, especially at the peak of the outward movement.
Avoid Leaning Too Far Forward or Backward: Maintain a slight forward lean with your torso, but avoid excessive tilting that can compromise your posture and form. A stable, neutral position will ensure the glutes remain the primary focus.
Don’t Ignore Discomfort: If you feel discomfort in areas other than your glutes (like your knees or lower back), stop the exercise and adjust your form. Pay attention to your body’s signals to prevent injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
