Exercise guide · Beginner · Compound

Band Seated Hip Internal Rotation: How to Do It & Muscles Worked

The band seated hip internal rotation is an exercise that targets the glutes and helps improve hip mobility and strength. It is performed while seated, using a resistance band to provide external resistance as you rotate your knees outward.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band seated hip internal rotation
Front view: muscles worked by the band seated hip internal rotation. Primary: glutes. Secondary: quads and hamstrings.
Back view: muscles worked by the band seated hip internal rotation. Primary: glutes. Secondary: quads and hamstrings.
Primary Secondary

How to do the band seated hip internal rotation

  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.
  4. 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.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band seated hip internal rotation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Seated Hip Internal Rotation alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.