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All exercises

Band lying hip internal rotation

Beginner

Band lying hip internal rotation is a isolation resistance band exercise for the glutes, also working the hamstrings and quads.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Resistance band
Movement
Core
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Lie on your back with your legs straight and a resistance band looped around your feet.
  2. 2Bend your knees and bring them towards your chest, keeping your feet together.
  3. 3Slowly rotate your knees outwards, away from each other, while keeping your feet together.
  4. 4Pause for a moment at the end of the rotation, then slowly return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Band seated hip internal rotationResistance band
  • Bent knee lying twistBodyweight
Logged today · 1 min restBand lying hip internal rotation

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