Banded Internal Hip Rotation P2
Seated internal hip rotation using a pulley or band around the ankle, pulling the feet together for focused rotator strength.
Glutes & HipsBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: hip internal rotators. Secondary: glutes, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~20 kcal |
How to do it
- Sit down with a band or pulley strap around the ankle.
- Pull the foot inward/together against the resistance (internal rotation).
- Squeeze at the end range, then return with control.
- Keep the pelvis stable.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Resistance Band or Cable Pulley
- Ankle Strap optional
Coaching tips
Benefits
Seated internal hip rotation using a pulley or band around the ankle, pulling the feet together for focused rotator strength.
Common mistakes
Avoid compensating with the lower back or pelvis.
Make it harder
Increase resistance or slow the tempo.
Make it easier
Reduce the resistance or range.
Breathing
Exhale as you rotate inward, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 1 sets × 20sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.