Standing External Rotation ("No Money Drill") 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
Standing External Rotation is an effective exercise that primarily targets the glutes, with secondary emphasis on the abs and hamstrings. To perform this exercise, you'll need a resistance band, which is typically placed around the thighs just above the knees. Standing tall with feet hip-width apart, you rotate one leg outward, keeping your knee slightly bent, while maintaining a stable torso. This movement engages the glutes, helping to strengthen and tone the lower body, while the abs and hamstrings assist in stabilizing the movement. The exercise improves hip mobility, strengthens the hip abductors, and enhances overall lower body strength.
How to Perform
Start by positioning yourself in a strong, athletic stance with your knees slightly bent, hips engaged, and your gaze directed forward. Place a resistance band around your legs, just above your knees.
To begin the movement, activate your glutes, ensuring your feet remain flat on the floor. This will create outward tension on your knees as you press them away from your body.
Gradually allow your knees to return to the neutral starting position, maintaining control of the movement throughout.
Repeat this sequence for the intended number of reps, focusing on controlled movements to maximize glute activation and minimize strain on the knees.
★ 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
As you push your knees outward, make sure your hips stay in a neutral position—avoid tilting your pelvis forward (i.e., don’t let your zipper point upwards toward your face). This will help maintain proper form.
Focus on feeling the activation in the glute medius, which is located on the upper, outer part of your hip. This is the primary muscle being worked.
Keep your upper body slightly leaning forward and ensure that your hips remain at an angle lower than 90 degrees to engage the correct muscles.
While pushing your knees apart, ensure that the soles of your feet stay flat on the ground—do not let the edges of your shoes lift. Use your muscles to control the movement rather than relying on momentum.
If you’re having trouble feeling the glutes working, try gently pressing on the muscle with your hands while pausing at the peak of the movement to help enhance the mind-muscle connection.
If you notice that one side of your glutes is less active than the other, increase the volume of repetitions on the weaker side until both sides are equally engaged and you’ve established better control over the muscle activation.
How Not to Perform
Avoid Excessive Hip Tilt: Do not allow your hips to tilt forward (posterior pelvic tilt) as you push your knees apart. This can lead to improper form and reduce the effectiveness of the exercise, shifting focus away from the glutes.
Don’t Arch Your Back: Keep your back neutral throughout the movement. Arching your back or leaning too far forward can strain your lower back and take the focus off the glutes.
No Momentum: Do not use momentum to push your knees out. Focus on controlled movements using your muscles, not quick, jerky motions that waste energy and reduce muscle activation.
Feet Should Stay Flat: Avoid letting the edges of your shoes lift off the ground as you push your knees outward. This can shift the pressure away from the target muscles and may cause strain in other areas like your ankles or knees.
Don’t Overextend: Do not push your knees too far apart beyond a comfortable range of motion. Overextending can put unnecessary strain on your hip joints and may cause discomfort or injury.
Avoid Overloading the Resistance Band: Don’t use a resistance band that is too tight, as it can lead to poor form and strain. Choose a band with appropriate resistance for your strength level.
Don’t Rush the Movement: Perform the exercise slowly and deliberately. Rushing can lead to a lack of muscle engagement and increase the risk of injury.
Neglecting the Glute Activation: Don’t skip the activation of the glutes. If you’re not feeling the target muscle working, take a moment to reset and refocus, ensuring that the glutes are engaged and performing the movement.
Don’t Neglect the Other Side: If one glute is weaker or less activated, don’t ignore it. Perform extra repetitions on the weaker side to improve muscle balance and ensure proper activation.
Avoid Holding Your Breath: Keep breathing steadily throughout the exercise. Holding your breath can create unnecessary tension in your body and reduce the effectiveness of the movement.
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.
