Band Seated Hip Internal Rotation Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Band
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Seated Hip Internal Rotations
How to: Band Seated Hip Internal Rotation
- Sit on a mat with your legs extended in front of you.
- Loop the band around your foot and secure the other end to a stable object.
- Bend your knee at a 90-degree angle, bringing your foot towards your body.
- Rotate your knee towards the center of your body.
- Return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Not keeping the knee aligned with the hip.
- Lifting the foot too high during rotation.
- Using too much momentum instead of controlled movement.
Modifications
- Perform without a band to reduce resistance.
- Adjust the band length to decrease tension.
Tips
- Ensure the band is securely anchored to avoid slips.
- Maintain good posture throughout the movement.
- Control the movement to avoid using momentum.
Band Seated Hip Internal Rotation Alternatives
Tags
hips
strength
glutes
mobility
rehab
beginner