Band Lying Hip Internal Rotation 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Lying Hip Internal Rotation is an isolation exercise primarily targeting the glutes, with secondary engagement of the hip adductors. Performed lying on the back with knees bent and feet flat, a resistance band is placed just above the knees to provide controlled tension. The movement involves slowly rotating the hips inward, bringing the knees together while keeping the pelvis stable and core engaged. This controlled inward rotation emphasizes activation of the glutes and inner thigh muscles, helping improve hip stability, mobility, and strength. The exercise requires minimal equipment, making it accessible for home or gym workouts.
How to Perform
Lie flat on your back on a mat or firm surface with your knees bent and feet resting on the floor, roughly hip-width apart.
Loop a resistance band around your thighs, positioning it just above the knees. Adjust the band so it provides enough tension for resistance but does not feel overly tight or uncomfortable.
Tighten your core and keep your pelvis stable to prevent any tilting or arching during the movement.
With your feet planted, gently rotate your hips inward, allowing your knees to move toward each other. Concentrate on engaging your inner thigh and glute muscles to control the motion.
Pause briefly at the peak of the inward rotation, then slowly return your knees to the starting position, maintaining smooth, controlled movement without jerking.
Repeat this controlled rotation for 12-15 repetitions per side, completing 2-3 sets, or follow the guidance of your trainer.
Keep a steady, natural breathing pattern throughout, exhaling as you bring your knees together and inhaling as you return to the start.
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Tips
Keep your core engaged throughout to prevent pelvic tilting and maximize glute activation.
Control the inward rotation slowly; avoid using momentum to move your knees.
Ensure the resistance band stays positioned above your knees for consistent tension.
Focus on feeling the muscles working rather than rushing through reps.
Maintain your feet flat on the floor to stabilize your hips and improve form.
Avoid lifting your pelvis off the mat, as this reduces glute and hip adductor engagement.
Pause briefly at the peak of the inward rotation to increase muscle activation.
Breathe steadily, exhaling during the inward motion and inhaling when returning to start.
How Not to Perform
Do not let your pelvis lift off the mat, as this shifts tension away from the glutes and hip adductors.
Avoid moving your knees too quickly or using momentum, which reduces effectiveness and can strain your joints.
Do not place the resistance band too low on the thighs, as this decreases resistance on the target muscles.
Avoid arching your lower back; keep your core engaged to stabilize your pelvis.
Do not let your feet come off the floor during the exercise, which reduces hip control.
Avoid holding your breath; lack of steady breathing can increase tension and fatigue.
Do not overextend the inward rotation beyond your natural range of motion, which can cause hip discomfort.
Avoid letting the knees collapse unevenly or one side lead, as this reduces muscle activation symmetry.
Do not ignore controlled pauses at the peak of rotation; rushing through eliminates the glute and adductor engagement.
Avoid performing the exercise with a band that is too tight or too loose, as improper resistance can reduce effectiveness or cause strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
