Glutes exercise · band
Band Seated Hip Internal Rotation
The band seated hip internal rotation is a band exercise that targets the glutes, with the hamstrings and quadriceps assisting.
How to do the band seated hip internal rotation
- Sit on a chair or bench with your back straight and feet flat on the ground.
- Place a resistance band around your thighs, just above your knees.
- Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
- Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
- Pause for a moment at the end of the movement, 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.
