Band Seated Hip Internal Rotation

Setup

1. 01Sit on a bench or chair with knees bent 90 degrees and feet flat.
2. 02Loop a band around one ankle and anchor it to the side, in line with that foot.
3. 03Position yourself so the band pulls the foot inward, toward the midline.
4. 04Sit tall and hold the bench for stability.

Execution

1. 01Keeping the knee pointing forward, swing the foot outward against the band.
2. 02Rotate the thigh inward through a controlled, pain-free range.
3. 03Pause briefly at the end range.
4. 04Return the foot to the start under control without letting the band snap it back.

Checkpoints

• -Knee stays stacked over the foot's starting line and does not drift.
• -Pelvis stays square on the bench with no hip hiking.
• -Rotation happens at the hip, not the knee or ankle.
• -Tempo is slow and deliberate in both directions.

Common mistakes

• -Letting the hips rock or lift off the bench to fake range.
• -Twisting through the knee instead of rotating the femur.
• -Using a band so heavy the range collapses.
• -Rushing reps and losing end-range control.