TETSUBand Lying Hip Internal Rotation
The Band Lying Hip Internal Rotation is a band exercise for the upper legs that primarily targets the glutes, with the hamstrings and quadriceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadriceps
band
How to do the Band Lying Hip Internal Rotation
- 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.
- Slowly rotate your knees outwards, away from each other, while keeping your feet together.
- Pause for a moment at the end of the rotation, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Lying Hip Internal Rotation work?
The Band Lying Hip Internal Rotation primarily targets the glutes. The hamstrings and quadriceps work as supporting muscles.
What equipment do I need for the Band Lying Hip Internal Rotation?
You need a band to perform the Band Lying Hip Internal Rotation.
How many sets and reps of the Band Lying Hip Internal Rotation should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Band Lying Hip Internal Rotation, typically as part of a warm-up. Range of motion matters more than speed or load.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.