The External Hip Rotation (1 Leg, Standing, Band) Exercise is perfect for developing lateral strength and stability in your glutes, helping you to build lower-body stability for a more efficient golf swing, and helping to prevent injury.
The External Hip Rotation (1 Leg, Standing, Band) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.
Steps
This exercise requires a resistance band – either a normal band tied in a knot to create a loop, or a premade mini-band loop (featured).
Choose a band tension that makes the movement challenging, but enables you to complete all of your repetitions (reps) with proper form.
- Start by standing with your feet shoulder-width apart, your knees slightly bent and your hips back, and a resistance band around your legs, just above your knees.
- Keeping one leg stationary, move the other knee inwards and then outwards for the desired number of repetitions.
- Switch legs and repeat.
Keep your pelvis stable and don’t let the stationary leg kick inwards.
Maintain perfect posture, keeping your back straight, chest up, shoulder blades pulled back and down, and abdominal muscles engaged throughout.
Keep your feet flat on the floor and your toes pointed straight ahead.
You should feel it working the outside of your hips (your gluteus medius).
Variation
For more of a challenge, try rotating both legs simultaneously with the External Hip Rotation (Standing, Band) Exercise.
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