band seated hip internal rotation

Primary target: Glutes
Equipment: Band
Body part: Upper Legs
Secondary muscles: Hamstrings

Secondary muscles

HamstringsQuadriceps

Step by step

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.

How to perform

Sit on a chair or bench with your back straight and feet flat on the ground. Place a resistance band around your thighs, just above your knees. Keep your knees bent at a 90-degree angle and your feet shoulder-width apart. Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band. Pause for a moment at the end of the movement, then slowly return to the starting position. Repeat for the desired number of repetitions.