Band Seated Hip Internal Rotation

Muscles worked

Setup

1. Place a flat bench perpendicular to a power rack and anchor a resistance band to the bottom of the rack.
2. Sit on the bench with the side to be worked furthest from the anchor point.
3. Loop the free end of the band around the ankle of the leg furthest from the rack.
4. Position your feet so there is light tension on the band while your lower leg is in a neutral, vertical position.

How to do it

1. Keep your knees pressed together and your thighs stationary to isolate the hip joint.
2. Exhale as you rotate your lower leg outward away from the midline, pulling against the band's resistance while keeping the knee at a 90-degree angle.
3. Pause for one second at the end of the range of motion, feeling the contraction in the side of the hip.
4. Inhale as you slowly return the foot to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep the pelvis level on the bench; do not allow one hip to lift.
• Ensure the movement occurs strictly at the hip joint without leaning the torso.
• Keep the working knee pinned against the non-working knee throughout the set.
• Maintain a flexed foot (dorsiflexion) to keep the band securely in place.

Pro tips

• Place a foam roller or yoga block between your knees and squeeze it to better stabilize the femur and isolate the internal rotators.
• Focus on the sensation of the thigh bone 'pivoting' in the hip socket rather than just moving your foot side-to-side.

Make it harder

• Increase the distance between the bench and the power rack to increase the starting tension of the band.
• Incorporate a 5-second isometric hold at the point of maximum internal rotation.

Frequently asked

What muscles does the band seated hip internal rotation work?

The band seated hip internal rotation primarily targets the glutes and hip flexors, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the band seated hip internal rotation?

The band seated hip internal rotation uses resistance band.

Is the band seated hip internal rotation good for beginners?

Yes. The band seated hip internal rotation is a beginner-friendly movement and a strong foundation to build on.

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