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Exercise 0996 · REF 9gbyYKk

Band Seated Hip Internal Rotation exercise animation

Band Seated Hip Internal Rotation

Category
Upper Legs
Equipment
Band
Target
Glutes

The band seated hip internal rotation isolates a small range of hip rotation from a seated position, useful for lifters dealing with hip stiffness or working on rotational mobility for sports. It's a mobility and activation drill rather than a strength exercise. Keep the movement slow and controlled through the available range rather than forcing it.

How to Do the Band Seated Hip Internal Rotation

  1. Sit on a chair or bench with your back straight and feet flat on the ground.
  2. Place a resistance band around your thighs, just above your knees.
  3. Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
  4. Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Band Seated 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 Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through 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 Seated Hip Internal Rotation work?
The Band Seated Hip Internal Rotation primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Band Seated Hip Internal Rotation?
The Band Seated Hip Internal Rotation is done with a band.
What's a good alternative to the Band Seated 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.