Beginner
BAND SEATED HIP INTERNAL ROTATION
Upper legs
Body Part
Glutes
Target Muscle
Band
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a chair or bench with your back straight and feet flat on the ground.
2
Step:2 Place a resistance band around your thighs, just above your knees.
3
Step:3 Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
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Step:4 Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
5
Step:5 Pause for a moment at the end of the movement, then slowly return to the starting position.
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Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
