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Legs · strength

Band Lying Hip Internal Rotation.

Targets the glutes, also working the hamstrings and quadriceps.

Target muscle groups

MainGlutesUpper Legs

Equipment

MainBands
Difficulty
Intermediate
Exercise type
StrengthBuilds strength and muscle. Done in sets, resting between them.
Log type
Reps onlyBodyweight or band work: log how many reps you did each set.
Band Lying Hip Internal Rotation demonstration
Form

How to do it

  1. 01Lie on your back with your legs straight and a resistance band looped around your feet.
  2. 02Bend your knees and bring them towards your chest, keeping your feet together.
  3. 03Slowly rotate your knees outwards, away from each other, while keeping your feet together.
  4. 04Pause for a moment at the end of the rotation, then slowly return to the starting position.
  5. 05Repeat for the desired number of repetitions.
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