Band Seated Hip Internal Rotation
Description
The band seated hip internal rotation is a seated hip rotator drill done with a band anchored to the side. The mover rotates the foot inward against band tension. It builds hip stability and internal rotation strength.
Muscle Group
Equipment Required
Band Seated Hip Int Rotation Instructions
- Sit on a bench with one foot flat on the floor.
- Anchor a resistance band to the inside of the working foot.
- Loop the band around the foot.
- Sit tall with the chest up and back straight.
- Brace your core and keep the knee in line.
- Rotate the foot inward against the band tension.
- Hold briefly at the rotated position.
- Return with control. Finish all reps then switch sides.
Band Seated Hip Int Rotation Form & Visual
Band Seated Hip Int Rotation Benefits
- Trains hip internal rotation
- Builds hip stability
- Strong rotator drill
- Useful warm-up
- Builds the glutes
Band Seated Hip Int Rotation Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip Flexors
Band Seated Hip Int Rotation Variations & Alternatives
- Clamshell
- Hip External Rotation
- Banded Walk
- Fire Hydrant
- Band Lying Hip Internal Rotation
- Band Around Feet Lying Hip Internal Rotation
- Cable Seated Shoulder Internal Rotation
