Glutes exercise · band
Band Lying Hip Internal Rotation
The band lying hip internal rotation is a band exercise that targets the glutes, with the hamstrings and quadriceps assisting.
How to do the band lying hip internal rotation
- Lie on your back with your legs straight and a resistance band looped around your feet.
- Bend your knees and bring them towards your chest, keeping your feet together.
- Slowly rotate your knees outwards, away from each other, while keeping your feet together.
- Pause for a moment at the end of the rotation, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every resistance band exercise.
