Fitwill stands in solidarity with Ukraine

Band Lying Hip Internal Rotation

Band Lying Hip Internal Rotation

The Band Lying Hip Internal Rotation is a fantastic exercise that targets the muscles of the hips and glutes. It is a great movement for improving hip mobility and strengthening the muscles responsible for hip internal rotation. This exercise is particularly beneficial for athletes, runners, and individuals who participate in activities that involve hip rotation, such as dancing or martial arts. To perform the Band Lying Hip Internal Rotation, you will need a resistance band. Start by lying on your side with your legs stacked on top of each other. Place the resistance band around your thighs, just above the knees. Keep your feet together throughout the exercise. Engage your core muscles and make sure your hips are stacked for stability. Begin by slowly rotating your top knee upwards, allowing the resistance band to stretch. Keep your feet together and control the movement to prevent any swinging or jerking motions. You should feel a strong contraction in the muscles of the outer hip and glutes as you perform the movement. It is important to maintain proper form and control throughout the exercise. Avoid using momentum or allowing your body to rock back and forth. Aim for a slow and controlled movement, focusing on the muscles being targeted. Incorporating the Band Lying Hip Internal Rotation into your workout routine can help improve hip mobility, enhance athletic performance, and prevent injuries. Perform this exercise for 2-3 sets of 10-12 repetitions on each side, resting for 30-60 seconds between sets. As always, listen to your body and modify the exercise as needed to suit your fitness level.


  • Lie on your back with your knees bent and feet flat on the floor.
  • Place a resistance band around your thighs, just above your knees.
  • Engage your core and keep your lower back pressed into the floor.
  • With your knees bent and feet together, slowly rotate your knees inwards, towards each other.
  • Pause briefly at the end of the range of motion, feeling the tension in your outer thighs and hips.
  • Slowly return to the starting position, keeping tension on the resistance band throughout the exercise.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on activating your hip muscles to ensure proper form and engagement.
  • Use a resistance band that provides enough tension to challenge your hip muscles.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and reduce the risk of injury.
  • Maintain proper breathing throughout the movement - exhale as you contract your hip muscles.
  • Start with lighter resistance bands and gradually increase the tension as you get stronger.
  • Don't forget to stretch your hip muscles before and after the exercise to enhance flexibility and prevent muscle imbalances.
  • Engage your core muscles throughout the movement to maintain stability and prevent overarching your lower back.
  • Keep your spine in a neutral position and avoid rounding or arching your back.
  • If you experience any discomfort or pain, consult with a fitness professional or healthcare provider.
  • Ensure proper recovery by allowing adequate rest between workout sessions for optimal muscle growth and development.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot