Kelly Starrett and Jami Tikkanen have a nice modification to that classic lying “squat against a wall” band drill.
This one you can squeeze in before your lifting session to get your hip area ready for action.
By getting into the shown figure four position you are simultaneously working external and internal rotation. Plus, the band is constantly driving your femur back into the socket.
I just tried this one for a couple of minutes and feels really good. Try it.
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