The seated internal hip rotation is an exercise that targets the glutes and helps improve hip mobility and strength. It is performed while seated, using a resistance band to provide external resistance as you rotate your knees outward.
Also Works
HamstringsQuadriceps
How to Perform
1
Sit on a chair or bench with your back straight and feet flat on the ground.
2
Place a resistance band around your thighs, just above your knees.
3
Keep your knees bent at a 90 degree angle and your feet shoulder-width apart.
4
Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
5
Pause for a moment at the end of the movement, then slowly return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Sit upright with good posture and rotate your knees outward against the band to work the external hip rotators.
•Keep your feet flat on the ground and only move from the hips, not the ankles.
•Hold the open position for 1-2 seconds to maximize glute med and rotator activation.
Common Mistakes
•Leaning to one side or the other instead of staying centered and symmetrical.
•Moving the feet apart instead of rotating at the hip joint, which cheats the range of motion.
•Using too strong a band that prevents a full range of hip rotation.