Band Seated Hip Internal Rotation

Band Seated Hip Internal Rotation

Band Seated Hip Internal Rotation is an excellent exercise that targets the muscles in your hips, specifically the glutes and hip rotators. This exercise is great for improving hip mobility, stability, and overall lower body strength. Whether you're an athlete wanting to enhance your performance or simply looking to tone and strengthen your hips, this exercise is worth adding to your fitness routine. To perform Band Seated Hip Internal Rotation, you'll need a resistance band and a sturdy chair or bench. Start by sitting on the edge of your chair with your feet flat on the ground. Place the resistance band around your knees, making sure it is secure and not too loose. Keep your back straight and engage your core. From this starting position, slowly rotate your knees outwards against the resistance of the band. Imagine pushing against the band with the insides of your knees. The movement should originate from your hips, not your feet or ankles. Be mindful of maintaining proper posture and avoid leaning your upper body forward or backward. Perform this exercise in a controlled manner, focusing on the mind-muscle connection. Aim for a full range of motion, but avoid any discomfort or pain. Start with a lighter resistance band and gradually increase the tension as your strength improves. Incorporating Band Seated Hip Internal Rotation into your workout routine can contribute to better hip stability, reduced risk of injuries, and improved athletic performance. Additionally, it can be helpful for individuals who suffer from tight hips or lower back pain. Remember, it's always important to consult with a fitness professional or trainer to ensure proper form and technique when starting a new exercise program. Enjoy your workout and feel the benefits of this fantastic hip-strengthening exercise!


  • Sit on a mat with your back straight and legs bent at a 90-degree angle.
  • Place a resistance band around your thighs, just above your knees.
  • Keep your feet flat on the floor, hip-width apart.
  • Engage your core and maintain an upright posture throughout the exercise.
  • Place your hands on the sides of the mat for support.
  • Slowly press your knees outwards against the resistance of the band.
  • Hold the contraction for a few seconds, then release and return to the starting position.
  • Repeat for the desired number of reps.
  • Focus on activating your hip muscles, rather than relying on your knees and feet to do the movement.
  • Adjust the resistance of the band based on your fitness level and comfort.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Control the resistance band at all times, avoiding jerky or uncontrolled motions.
  • Gradually increase the tension of the band as you become stronger and more proficient.
  • Incorporate this exercise into a well-rounded lower body workout routine.
  • Ensure you are properly warmed up before performing this exercise to prevent injury.
  • Listen to your body and adjust the intensity or range of motion as needed.
  • Consistency is key – aim to perform this exercise regularly to see improvements.
  • Seek guidance from a qualified fitness professional to ensure proper execution and avoid injury.


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