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Resistance Band Seated Hip Internal Rotation
A seated resistance band exercise targeting hip internal rotators like gluteus medius and TFL to enhance hip stability, mobility, and injury prevention; suitable for rehab and daily function improvement.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Abductors
8/10TFL
Adductors
5/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit upright on the edge of a chair with feet flat on the floor and knees bent at 90 degrees. Loop a resistance band around both ankles.
- Anchor one foot to the floor.
- Press knees together if using a block.
- Rotate one thigh inward to push the opposite ankle outward against band resistance.
- Keep thigh on chair without lifting.
- Hold briefly at end position.
- Slowly return to start resisting the band.
- Switch sides after reps.
Coaching Tips
Form Cues
- Sit tall with neutral spine.
- Engage hip rotators.
- Keep movement controlled.
- Foot stays flat initially.
- Avoid leaning side to side.
Breathing
Inhale during return to start; exhale as you rotate inward.
Tempo
2-1-2
Range of Motion
Rotate thigh inward until ankle moves outward comfortably without lifting pelvis or thigh off chair.
Safety
Safety Notes
- Stop if hip pain occurs
- Start with light resistance
- Maintain 90-degree knee angle
- Use block for knee stability if needed
Spotting
No spotting required; self-supported seated position.
Common Mistakes
- Slumping forward
- Leaning to compensate
- Jerky uncontrolled motions
- Pelvis lifting off seat
- Slack in band
When to Avoid
- Acute hip injury
- Hip labral tear
- Recent hip surgery
Flexibility Needed
- Adequate hip internal rotation range
- Seated posture mobility
Build Up First
- Basic hip awareness
Also known as
Seated Banded Hip Internal Rotation, Band Seated Hip Inward Rotation, Seated Resistance Band Hip Rotation
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