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Exercise 0984 · REF vIICElP

Band Lying Hip Internal Rotation exercise animation

Band Lying Hip Internal Rotation

Category
Upper Legs
Equipment
Band
Target
Glutes

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 on your back with your legs straight and a resistance band looped around your feet.
  2. Bend your knees and bring them towards your chest, keeping your feet together.
  3. Slowly rotate your knees outwards, away from each other, while keeping your feet together.
  4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
  5. Repeat for the desired number of repetitions.

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

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes Band Squat Row 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) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift 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.