Upper Legs Exercise · Band

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Band Lying Hip Internal Rotation

Category

Upper Legs

Equipment

Band

Target

Glutes

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Band lying hip internal rotation targets a small but important range of motion at the hip that barely shows up in normal lower-body training, since squats and lunges mostly work the hip in flexion and extension rather than rotation. It's more of a mobility and glute activation move than a strength builder. Keep the motion slow and controlled, since rotational work at the hip is easy to rush past the useful range.

How to Do the Band Lying Hip Internal Rotation

1. Lie face-up with your legs straight out and a resistance band looped around both feet.
2. Draw your knees up toward your chest while bending them, keeping your feet pressed together.
3. Gradually let your knees rotate outward away from each other, keeping your feet touching throughout.
4. Hold briefly once you reach full rotation, then bring your knees back to the starting position.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the glutes.

Muscles Worked

The Band Lying Hip Internal Rotation primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes Band Squat Row Band · Glutes

Equipment Alternatives

Don't have band? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Band Lying Hip Internal Rotation work?

The Band Lying Hip Internal Rotation primarily targets the glutes, with the hamstrings and quadriceps assisting.

What equipment do I need for the Band Lying Hip Internal Rotation?

The Band Lying Hip Internal Rotation is done with a band.

What's a good alternative to the Band Lying Hip Internal Rotation?

If you don't have access to a band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.