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Band Seated Hip External Rotation Alternative

12 substitute exercises that target the same muscles

1
Roll Hip Lat Stretch demonstration

Roll Hip Lat Stretch
2
Kneeling Straight Leg Circle demonstration

Kneeling Straight Leg Circle
3
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
4
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
5
Swim Leg Circle demonstration

Swim Leg Circle
6
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
7
Glute Bridge Hip Abduction demonstration

Glute Bridge Hip Abduction
8
Kneeling Leg Half Circle demonstration

Kneeling Leg Half Circle
9
Resistance Band Monster Walk demonstration

Resistance Band Monster Walk
10
Double Pigeon Pose demonstration

Double Pigeon Pose
11
Seated Pigeon Stretch demonstration

Seated Pigeon Stretch
12
Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Band Seated Hip External Rotation trains

Primary Gluteus Maximus Gluteus Medius

Secondary Obliques Tensor Fasciae Latae

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