Skip to content
HomeLeaguesFixturesResultsPredictionClubsTrainingMy Football
Premier League badgePremier LeagueLa Liga badgeLa LigaBundesliga badgeBundesligaSerie A badgeSerie ALigue 1 badgeLigue 1MLS badgeMLSMore
ScoreDive

Beyond the score.

Leagues

Premier LeagueLa LigaBundesligaSerie ALigue 1MLS

ScoreDive

AboutContactPrivacy PolicyTermsAdvertise

Attribution

Sports data and artwork powered by TheSportsDB.

Back to Exercise Explorer

Movement · Upper Legs

Band Lying Hip Internal Rotation

Lie on your back with your legs straight and a resistance band looped around your feet. Bend your knees and bring them towards your chest, keeping your feet together. Slowly rotate your knees outwards, away from each other, while keeping your feet together. Pause for a moment at the end of the rotation, then slowly return to the starting position. Repeat for the desired number of repetitions.

TargetGlutes
Equipmentband
Body partUpper Legs

Technique

How to Perform

  1. 1

    Lie on your back with your legs straight and a resistance band looped around your feet.

  2. 2

    Bend your knees and bring them towards your chest, keeping your feet together.

  3. 3

    Slowly rotate your knees outwards, away from each other, while keeping your feet together.

  4. 4

    Pause for a moment at the end of the rotation, then slowly return to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Glutes

Secondary

HamstringsQuadriceps

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.