Seated Banded Hip Internal Rotation

HipHip Mobility
Written By David Song

SEATED BANDED HIP INTERNAL ROTATION

This is a hip internal rotation strengthening exercise. Sit on a chair or bench with your knees bent in front of you and squeezing a yoga block or foam roller. Loop a mini band around both feet. Rotate one leg into internal rotation and keep the other leg planted on the floor. Rotate your thigh maximally and hold the muscle contraction for 5-7 seconds before resting. Be sure to keep the butt planted on the seat to prevent your pelvis from lifting up. This will help to isolate the movement to the hip joint.

Muscles Involved:

  • Tensor Fascia Latae (TFL)

  • Gluteus Minimus

  • Gluteus Medius Anterior Fibers

Related Conditions:

  • Snapping Hip Syndrome

  • ITB Syndrome

  • Greater Trochanteric Pain Syndrome

  • Glute Amnesia

  • Non-Specific Low Back Pain

  • Piriformis Syndrome

  • Hip Bursitis

Required Exercise Equipment:

Yoga Block - Click to Buy

Yoga Block - Click to Buy

Loop Band - Click to Buy

Loop Band - Click to Buy

 

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Seated Hip Internal Rotation