Banded Hip Internal & External Rotation Exercise | Prone Band Assist/Resist Hip Mobility

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Carrie Pagliano PT

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Published on October 2, 2025 7:47:11 PM ● Video Link: https://www.youtube.com/watch?v=mt65YPHQ5vI

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Improve hip mobility and stability with this banded assist/resist hip rotation exercise performed in the prone position (on your belly). This drill is designed to target hip internal and external rotation, which are key for runners, lifters, athletes, and anyone working on pelvic or hip control.

👉 How to do it:

Lie on your stomach with hip and knee bent at 90°.

Attach a resistance band to the ankle and hold onto the other end of the monster band.

Let the band assist the hip into internal rotation, with the foot lifting from the floor.

Work against the band by rotating your foot toward the floor into external rotation.

Move slow and controlled to activate deep hip stabilizers.

This exercise helps:
✔ Increase hip rotation mobility
✔ Build hip stability & pelvic control
✔ Support healthy movement patterns for running, lifting, and daily activity

Add this to your hip warm-up, rehab, or strength routine for stronger, more mobile hips.

#HipMobility #HipRotation #PhysicalTherapy #StrengthTraining #Runners