Glutes · Band · Beginner
How to do Band Seated Hip Internal Rotation
The band seated hip internal rotation is an exercise that targets the glutes and helps improve hip mobility and strength. It is performed while seated, using a resistance band to provide external resistance as you rotate your knees outward.
- Primary muscle
- Glutes
- Also works
- Hamstrings and Quadriceps
- Equipment
- Band
- Level
- Beginner
- Category
- Legs
How to do Band Seated Hip Internal Rotation, step by step
- Sit on a chair or bench with your back straight and feet flat on the ground.
- Place a resistance band around your thighs, just above your knees.
- Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
- Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Band Seated Hip Internal Rotation works your glutes as the main mover, with help from your hamstrings and quadriceps.
Track Band Seated Hip Internal Rotation in SPLYT
Band Seated 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.
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Band Single Leg Reverse Calf RaiseCalves · Band
Every resistance band exercise → · The full exercise library →