Description

The band lying hip internal rotation is a lower body exercise that targets the glutes and hip flexors, helping to improve hip mobility and strength.

Starting Position

Lie on your back with knees bent, feet flat on the floor, and a resistance band looped around both knees.

Technical Execution

Engage your core, press your lower back into the floor, and slowly rotate one knee outwards against the resistance of the band while keeping the other knee stable.

Range of Motion

Ensure to rotate the hip to the point of a comfortable stretch without overstraining the joint.

Variations

To increase difficulty, use a stronger resistance band or add pulses at the end range of motion.

Common Mistakes

Common mistakes include arching the back, using too heavy resistance, and not maintaining control throughout the movement.

Practical Advice

Focus on keeping the core engaged and moving the hip joint through its full range of motion without compensating with other body parts.

Additional Notes

This exercise is great for activation and strengthening of the glute muscles and can help improve hip stability.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

glutes

Secondary Muscles

hip flexors