Glutes · Band · Beginner
How to do Band Lying Hip Internal Rotation
The band lying hip internal rotation is an exercise that targets the glutes and helps improve hip mobility and strength. It is performed lying on your back with a resistance band looped around your feet, focusing on rotating the knees outward while keeping the feet together.
- Primary muscle
- Glutes
- Also works
- Hamstrings and Quadriceps
- Equipment
- Band
- Level
- Beginner
- Category
- Legs
How to do Band Lying Hip Internal Rotation, step by step
- Lie on your back with your legs straight and a resistance band looped around your feet.
- Bend your knees and bring them towards your chest, keeping your feet together.
- Slowly rotate your knees outwards, away from each other, while keeping your feet together.
- Pause for a moment at the end of the rotation, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Band Lying Hip Internal Rotation works your glutes as the main mover, with help from your hamstrings and quadriceps.
Track Band Lying Hip Internal Rotation in SPLYT
Band Lying Hip Internal Rotation is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More glute exercises
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Band One Arm Single Leg Split SquatQuads · Band
Band One Arm Standing Low RowUpper back · Band
Band One Arm Twisting Chest PressChest · Band
Band One Arm Twisting Seated RowUpper back · Band
Every resistance band exercise → · The full exercise library →