Lateral Banded Joint Mobilization

How to do it

1. Inspect a resistance band, secure it to a stable lateral anchor and place it high on the front-leg thigh without entering the groin crease.
2. Move into half-kneeling with the banded leg in front and align the foot and knee.
3. Use moderate lateral tension while rocking the hips gently through a comfortable range.

Form cues

• This is a gentle assisted glide, not an attempt to reposition the femur.
• Keep clear of the band’s recoil path.
• Stop for groin pain, instability, numbness or pinching; seek guidance for hip replacement or acute injury.

Dosage

2 × 10 reps per side

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