How to do the Band Seated Hip Internal Rotation
Band Seated 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 Seated Hip Internal Rotation demonstration · © GymiaFit
Band Seated Hip Internal Rotation at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Seated Hip Internal Rotation step by step
- 1Sit on a chair or bench with your back straight and feet flat on the ground.
- 2Place a resistance band around your thighs, just above your knees.
- 3Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
- 4Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Band Seated Hip Internal Rotation — questions
What muscles does the Band Seated Hip Internal Rotation work?
The Band Seated Hip Internal Rotation primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Band Seated 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 Seated 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 Seated Hip Internal Rotation?
Band Hip Lift, Band Lying Hip Internal Rotation, Band Pull Through 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 Seated 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.