TETSUBand Seated Hip Internal Rotation
The Band Seated Hip Internal Rotation is a band exercise for the upper legs that primarily targets the glutes, with the hamstrings and quadriceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadriceps
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How to do the Band Seated Hip Internal Rotation
- Sit on a chair or bench with your back straight and feet flat on the ground.
- Place a resistance band around your thighs, just above your knees.
- Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
- Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Seated Hip Internal Rotation work?
The Band Seated Hip Internal Rotation primarily targets the glutes. The hamstrings and quadriceps work as supporting muscles.
What equipment do I need for the Band Seated Hip Internal Rotation?
You need a band to perform the Band Seated Hip Internal Rotation.
How many sets and reps of the Band Seated Hip Internal Rotation should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Band Seated Hip Internal Rotation, typically as part of a warm-up. Range of motion matters more than speed or load.
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