Band Seated 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
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Seated Hip Internal Rotation is an isolation exercise designed to target the glutes while also engaging the hip-abductors. Performed seated on the floor with a resistance band looped around the feet, it involves bringing the soles of the feet together and pressing the knees outward against the band’s resistance. This controlled movement strengthens and activates the glute muscles, improves hip mobility, and enhances hip stability. Using a band allows for progressive resistance, making it effective for both activation and strengthening of the targeted muscles, while also promoting proper hip alignment and control.
How to Perform
Sit on the ground with your legs extended straight in front of you, maintaining a tall, upright posture.
Place a resistance band around the arches of both feet and grasp the ends securely with your hands.
Engage your core and keep your chest lifted as you bend your knees, bringing the soles of your feet together in front of you.
Gently push your knees outward against the band’s resistance, moving in a slow and controlled manner, while feeling the activation in your glutes and stretch across your inner thighs.
Pause for a brief moment at the peak of the stretch, ensuring tension is maintained in the targeted muscles.
Gradually return your knees to the starting position without losing control of the movement.
Repeat for the desired number of repetitions, focusing on maintaining proper posture and smooth, deliberate motion throughout.
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Tips
Keep your core engaged and spine upright to prevent slouching and ensure proper glute activation.
Move slowly and deliberately to maintain tension on the glutes and hip-abductors throughout the exercise.
Avoid using momentum or jerky movements; control is essential for muscle engagement and safety.
Focus on pushing the knees outward against the band, not just moving them to the floor.
Keep your feet flexed and aligned to prevent strain on the ankles or knees.
Maintain a slight tension in the band even at the start to ensure constant resistance on the muscles.
Don’t let your lower back arch excessively; the core should stabilize the pelvis.
Breathe steadily—exhale as you press the knees outward and inhale as you return to the start.
Use a band with appropriate resistance; too heavy can compromise form, too light reduces effectiveness.
Concentrate on feeling the glutes and outer hips working rather than just completing reps.
How Not to Perform
Do not slouch or lean backward, as this shifts tension away from the glutes and can strain the lower back.
Avoid using momentum to push your knees outward; jerky movements reduce muscle activation and increase injury risk.
Do not let your feet or knees twist unnaturally, which can stress the knees and ankles.
Avoid lifting your heels off the floor; this reduces stability and limits glute engagement.
Do not arch your lower back excessively; this takes tension off the target muscles and can cause discomfort.
Avoid holding your breath; proper breathing helps maintain core stability and control.
Do not use a band that is too tight or too loose, as improper resistance can compromise form or effectiveness.
Avoid rushing through reps; fast movements prevent full muscle activation and reduce the stretch in the hips.
Do not collapse your knees inward; this diminishes the activation of hip-abductors and glutes.
Avoid locking your joints at the end of the movement; maintain a soft, controlled position to keep tension on the muscles.
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.
