Band Around Feet Lying Hip Internal Rotation
Description
The band lying hip internal rotation is a hip rotator drill that uses a resistance band looped around the feet. The mover lies on one side and rotates the top foot inward against band tension. It builds hip internal rotation strength.
Muscle Group
Equipment Required
Band Lying Hip Int Rotation Instructions
- Loop a resistance band around both feet.
- Lie on one side with the knees bent at ninety degrees.
- Stack the hips and shoulders.
- Brace your core and keep the knees together.
- Rotate the top foot inward toward the floor.
- Hold the rotation against the band tension.
- Return with control to the start.
- Finish all reps then switch sides.
Band Lying Hip Int Rotation Form & Visual
Band Lying Hip Int Rotation Benefits
- Trains hip internal rotation
- Builds hip stability
- Strong rotator move
- Useful warm-up
- Builds the glutes
Band Lying Hip Int Rotation Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip Flexors
Band Lying Hip Int Rotation Variations & Alternatives
- Clamshell
- Hip External Rotation
- Banded Walk
- Fire Hydrant
