Daniel Matrone:

“Can you say a word or two about internal rotation banded distractions? I am finding that external rotation is impacted by internal rotation as well. When I internally rotate my leg while sitting I can feel a nice pull on my IT band (quads). I get instant glute activation as well. “

Stretching a muscle is not the same as activating a muscle. When you internally rotate your hips in sitting this IS NOT activating your external rotators (glutes), this is stretching them.