Muscles worked
glutes, hamstrings, quadriceps
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band seated hip internal rotation
- Body part
- upper legs
- Equipment
- band
- Target muscle
- glutes
- Muscle group
- hamstrings
Secondary muscles
How to perform it
- 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.
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