Band Lying Hip Internal Rotation
Also known as: lying band hip internal rotation
Chasing strength you can feel outside the gym? Band Lying Hip Internal Rotation uses accommodating band tension to get there.
How to do 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.
Band Lying Hip Internal Rotation Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Move up a band thickness once the top feels light.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Step further from the anchor to raise tension.
Common Band Lying Hip Internal Rotation Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Band Lying Hip Internal Rotation
Swap Band Lying Hip Internal Rotation For
Band Lying Hip Internal Rotation — Frequently Asked Questions
How do you do the 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. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Lying Hip Internal Rotation work?
The Band Lying Hip Internal Rotation primarily targets the glutes. It is classified as a legs exercise and is performed with a resistance band.
How many sets and reps of the Band Lying Hip Internal Rotation should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Lying Hip Internal Rotation good for beginners?
Yes. The Band Lying Hip Internal Rotation is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Lying Hip Internal Rotation?
Try the Jump Squat V. 2, Dumbbell Straight Leg Deadlift or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Lying Hip Internal Rotation the same as the lying band hip internal rotation?
Yes. The Band Lying Hip Internal Rotation is also commonly called the lying band hip internal rotation. Different gyms and training programs label it differently, but "lying band hip internal rotation" refer to this same movement.
