Description

The band seated hip internal rotation exercise targets the glutes and hip stabilizers.

Starting Position

Sit on the floor, legs extended in front. Loop a resistance band around the feet. Hold both ends of the band with hands at the center.

Technical Execution

Slowly rotate one hip internally, maintaining the other leg in a neutral position. Keep the movement controlled with the core engaged. Return to the starting position and switch sides.

Range of Motion

Focus on a full range of motion, moving the hip through its complete internal rotation range without compromising form.

Variations

To increase difficulty, use a heavier resistance band or incorporate a pause at the end range of motion.

Common Mistakes

Common mistakes include using too heavy resistance, rotating the hip too forcefully, or arching the lower back.

Practical Advice

Focus on controlled movements, engage core muscles, and adjust band resistance according to individual strength levels.

Additional Notes

This exercise helps improve hip mobility and strengthen the hip joint.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

glutes

Secondary Muscles

hip flexors