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