Beginner
BAND LYING 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 Lie on your back with your legs straight and a resistance band looped around your feet.
2
Step:2 Bend your knees and bring them towards your chest, keeping your feet together.
3
Step:3 Slowly rotate your knees outwards, away from each other, while keeping your feet together.
4
Step:4 Pause for a moment at the end of the rotation, then slowly return to the starting position.
5
Step:5 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
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