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All exercises

Band seated hip internal rotation

Beginner

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

What to do instead

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

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