Resisted external hip rotation

In a seated position, loop a resistance band around the ball of your foot, then bring the band around the inside of your ankle, behind your calf and then wrap it up and over your thigh.

Lie onto your back and hold the band in the opposite hand with your knee roughly in-line with your hips and leg bent. The band is trying to pull your leg towards internal rotation. You’re going to resist that and externally rotate your leg, holding your end point for a count of 5 seconds.