This is a great hip burner working on your single leg stability as well as strength isometrically and actively.

Be sure to give it a try in your next warm-up, mixed into your conditioning, or on its own and let us know what you think.

Get a tight band & get ready to burn those hip stabilizers. Start with the band up around your knees. Bend into a mini squat pushing hips back & feet flat as learn the move. Use any object for balance as needed.

While maintaining good position from stance leg & preventing torso movement, hip rotation, or stance knee inward rotation, lift & externally rotate working leg. Hold at the top 1-2 counts or longer for more burn. Slowly return to start, allowing working leg to tap ground if needed & repeat.

Work this move into a circuit or warm-up, or just try it for some extra hip work whenever. Initially start with lighter band & build up to controlled reps, then feel free to increase resistance & drop into the 8-10 rep range. Increase hold as desired.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
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Scott DPT