How to do it
You need: A short resistance loop band.
Sit on a firm chair with a loop band around both thighs just above the knees, feet flat and hip-width apart. Sit tall.
- Keep your feet planted and your knees over your ankles.
- Slowly press both knees apart against the band.
- Open only as far as you can without your pelvis rocking or your feet rolling.
- Bring the knees back together slowly, keeping tension on the band.
Form cues
- The movement is a slow open-and-close, not a series of quick pulses.
- You feel the work in the sides and back of the hips.
- Your trunk stays upright and still throughout.
Common mistakes
- Letting the knees snap back in rather than lowering with control.
- Leaning back or rocking the pelvis to force the knees wider.
- Using a band so strong the knees cannot move smoothly.
Safety: Stop and message your physio if you feel a deep pinch in the front of the hip or groin, or the outer hip is more painful afterwards.