To Perform the Standing Hip External Rotation with Resistance:

This exercise is similar to the Basic standing hip external rotation exercise, but now you will use a cable or resistance band to make the exercise more challenging.

1. Attach a resistance band to a doorknob, and hold the other end of the resistance band against your waist. The resistance band should be in front of you. Next lift the leg on the same side as the resistance band so you are standing on 1 leg (figure 1).
   
   
2. Slowly rotate your pelvis and trunk away from your stance leg.  As you do this you should feel a contraction on the back of your stance hip (figure 2).
   
   
3. Hold this position for 2 seconds, then return to the starting position.
   
   To ensure proper form it is important that you move your shoulders and hips together and do not allow your spine to twist. 
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.
   

Figure 1