Banded Internal Hip Rotation
Banded internal hip rotations that balance the hip rotators and support healthy movement patterns.
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 or lie with a band providing resistance to internal rotation.
- Rotate the hip inward against the band.
- 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
Coaching tips
Benefits
Banded internal hip rotations that balance the hip rotators and support healthy movement patterns.
Common mistakes
Avoid forcing the range or compensating with the lower back.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Reduce band tension 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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Intermediate · 3 sets × 10-15 repsGeneral 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.