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Band Lying Hip Internal Rotation

A supine banded drill that strengthens hip internal rotation, a commonly weak range that supports deep squatting and healthy hips.

LegsBandHip rotation
GoLightWeight mediaband-lying-hip-internal-rotation

Demonstration coming soon

Primary

Hip internal rotators

Secondary

Glute mediusAdductorsCore

Equipment

Band

Pattern

Hip rotation

Setup

  1. 01Anchor a band low to the side of your working leg.
  2. 02Lie on your back with the working knee bent to 90 degrees, thigh vertical or foot flat.
  3. 03Loop the band around the ankle so it pulls the foot toward the anchor.
  4. 04Keep the pelvis level and the trunk braced.

Execution

  1. 01Rotate the hip so the foot travels away from the anchor while the knee stays in place.
  2. 02Move slowly through the full comfortable range of internal rotation.
  3. 03Pause briefly at end range.
  4. 04Return under control against the band and repeat, then switch sides.

Checkpoints

  • -The knee stays fixed; only the hip rotates.
  • -The pelvis stays level on the floor without rocking.
  • -Motion is slow and controlled in both directions.

Common mistakes

  • -Letting the pelvis roll to fake extra rotation.
  • -Moving the knee sideways instead of rotating the hip.
  • -Using a band so heavy the range collapses.
  • -Rushing reps without pausing at end range.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 slow reps per side.
  • -Best placed in warm-ups or on recovery days; light tension is enough.
  • -Improved internal rotation often carries over to deeper, more comfortable squats.

Related exercises

Band Seated Hip Internal Rotation

Band / Legs

Exercise Ball One Leg Prone Lower Body Rotation

Stability Ball / Legs

Monster Walk

Bodyweight / Legs

Almost there

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