Band Lying Hip Internal Rotation

Band Lying Hip Internal Rotation

The Band Lying Hip Internal Rotation is an effective exercise that targets the muscles in your hips, specifically the gluteus medius and minimus muscles. These important muscles are responsible for providing stability and support to your hips, as well as aiding in movements like hip abduction and rotation. By incorporating the resistance band into this exercise, you can enhance the challenge and strengthen these muscles even further. To perform the Band Lying Hip Internal Rotation, you will need a resistance band and a flat surface to lie down on. To begin, lie on your side with your bottom leg straight and the resistance band wrapped around your thighs, just above the knees. Bend your top leg and place your foot on the floor in front of you for stability. Next, engage your core and activate your glutes as you lift your bottom leg a few inches off the ground. Keep your foot flexed and slowly rotate your leg inward, towards the midline of your body. Make sure to maintain control throughout the movement and avoid using momentum. Pause for a brief moment at the top of the movement, keeping tension on the band, and then slowly return your leg to the starting position. Aim to perform 10-15 repetitions on each side, focusing on the quality of the movement rather than the quantity. By regularly incorporating the Band Lying Hip Internal Rotation into your workout routine, you can strengthen your hip muscles, improve hip stability, and potentially reduce the risk of injuries related to hip imbalances. As always, consult with a fitness professional to ensure proper form and technique for optimal results. Keep up the great work!


  • Lie down on your back with your knees bent and feet flat on the floor.
  • Place a resistance band around your thighs, just above your knees.
  • Keep your arms relaxed by your sides and engage your core.
  • Exhale and slowly drop both knees towards the floor on one side, keeping your feet together and both shoulders flat on the ground.
  • Inhale and return to the starting position without letting the band pull your knees apart.
  • Repeat the movement for the desired number of repetitions.
  • Switch sides and perform the exercise in the opposite direction.

Tips & Tricks

  • Warm up properly before performing Band Lying Hip Internal Rotation to prevent injuries.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on a slow and controlled movement to effectively target the hip internal rotators.
  • Gradually increase the tension of the resistance band as you progress to challenge your muscles.
  • Incorporate this exercise into your lower body workout routine for balanced strength development.
  • Don't forget to breathe properly during the exercise to improve oxygen flow and muscle activation.
  • Maintain proper form and alignment throughout the movement to maximize its effectiveness.
  • Listen to your body and adjust the resistance or range of motion according to your fitness level and comfort.
  • Pair Band Lying Hip Internal Rotation with other hip strengthening exercises for a comprehensive lower body workout.
  • Stay consistent and patient with your training to see improvements in hip mobility and strength.


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