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Glutes · Beginner

Mini Band Prone Hip Internal Rotation

Prone band-resisted hip internal-rotation drill performed with the thighs and pelvis grounded.

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Mini Band Prone Hip Internal Rotation demonstration

Exercise overview

Training details

GlutesAdductors

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down with both knees bent to about ninety degrees and place a mini band around the ankles.
  2. 02Keep the thighs, hips, and front of the pelvis in contact with the floor.
  3. 03Move the feet away from each other against the band to rotate both hips internally.
  4. 04Pause at the controlled end range without lifting the thighs or twisting the pelvis.
  5. 05Return the feet toward each other slowly while maintaining light band tension.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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