band seated hip internal rotation

Equipment

band

Target muscle

glutes

How to perform

1. 1

   Sit on a chair or bench with your back straight and feet flat on the ground.

2. 2

   Place a resistance band around your thighs, just above your knees.

3. 3

   Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.

4. 4

   Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.

5. 5

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

6. 6

   Repeat for the desired number of repetitions.