TETSUBand Lying Hip Internal Rotation vs Curtsey Squat
The Band Lying Hip Internal Rotation and the Curtsey Squat both train the glutes as their primary muscle. The Band Lying Hip Internal Rotation uses a band while the Curtsey Squat is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Lying Hip Internal Rotation | Curtsey Squat | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and quadriceps | quadriceps, hamstrings and calves |
| Equipment | band | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Band Lying Hip Internal Rotation — first steps
- Lie on your back with your legs straight and a resistance band looped around your feet.
- Bend your knees and bring them towards your chest, keeping your feet together.
Curtsey Squat — first steps
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
Full step-by-step guides are linked below.
Which should you choose?
The Band Lying Hip Internal Rotation gives accommodating resistance that peaks at the top of the range. The Curtsey Squat needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Band Lying Hip Internal Rotation better than the Curtsey Squat?
Neither is universally better — both train the glutes as the primary mover. The Band Lying Hip Internal Rotation gives accommodating resistance that peaks at the top of the range, while the Curtsey Squat needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Lying Hip Internal Rotation and the Curtsey Squat in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Lying Hip Internal Rotation and the Curtsey Squat work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings and quadriceps for the Band Lying Hip Internal Rotation versus quadriceps, hamstrings and calves for the Curtsey Squat.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.