How to do the Band Lying Hip Internal Rotation
Band Lying Hip Internal Rotation is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Band Lying Hip Internal Rotation demonstration · © GymiaFit
Band Lying Hip Internal Rotation at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Lying Hip Internal Rotation step by step
- 1Lie on your back with your legs straight and a resistance band looped around your feet.
- 2Bend your knees and bring them towards your chest, keeping your feet together.
- 3Slowly rotate your knees outwards, away from each other, while keeping your feet together.
- 4Pause for a moment at the end of the rotation, then slowly return to the starting position.
- 5Repeat for the desired number of repetitions.
Band Lying Hip Internal Rotation — questions
What muscles does the Band Lying Hip Internal Rotation work?
The Band Lying Hip Internal Rotation primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Band Lying Hip Internal Rotation?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Lying Hip Internal Rotation suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Lying Hip Internal Rotation?
Band Hip Lift, Band Pull Through, Band Seated Hip Internal Rotation train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Lying Hip Internal Rotation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.