Squatted Hip External Rotation

Instructions

Place a looped resistance band around your legs just above your knees.
Stand with your feet about hip-width apart.
Lower into a quarter squat by bending your knees and hips slightly.
Keep your chest lifted, your core lightly engaged, and your weight balanced through both feet.
Press slightly outward into the band so your knees stay aligned.
While staying in the quarter squat, pivot on the balls of both feet.
Rotate both legs outward into external rotation.
Keep the movement controlled and only rotate as far as you can without losing alignment.
Return the feet and legs back to the starting position while staying in the quarter squat.
Repeat the outward pivot for the prescribed number of reps.

Common Compensations

Do not let your knees collapse inward against the band.
Do not stand up out of the quarter squat during the pivots.
Do not let your chest collapse forward.
Do not force the turnout beyond what your hips and feet can control.
Do not let your heels slam down or your feet lose control during the pivot.
Do not twist through the knees without allowing the feet to pivot with the movement.

Extra Info

You should feel this mostly in the glutes, especially the outer hip muscles.
You may also feel your quads, calves, and feet working to hold the squat and control the pivots.
The band should add tension, but you should still be able to keep the movement smooth and controlled.
You should not feel sharp pain in the knees, hips, ankles, or low back.