Upper Legs Exercise · Band

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Band Seated Hip Internal Rotation

Category

Upper Legs

Equipment

Band

Target

Glutes

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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. Take a seat on a chair or bench, keeping your back upright and your feet flat on the floor.
2. Loop a resistance band around your thighs, positioned just above the knees.
3. Set your knees at roughly a 90-degree bend with your feet spaced shoulder-width apart.
4. Squeeze your glutes and press your knees outward against the band's resistance.
5. Hold briefly once you reach the outer limit, then ease your knees back to where you started.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the glutes.

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 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 Lying Hip Internal Rotation Band · Glutes Band Pull Through 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 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.