라이브러리로시작 
끝 
운동 라이브러리
Lying Band Hip Internal Rotation
A supine banded drill that strengthens hip internal rotation, a commonly weak range that supports deep squatting and healthy hips.
하체밴드Hip rotation
주동근
고관절 내회전근
협응근
중둔근내전근코어
장비
밴드
패턴
Hip rotation
준비 자세
- 01Anchor a band low to the side of your working leg.
- 02Lie on your back with the working knee bent to 90 degrees, thigh vertical or foot flat.
- 03Loop the band around the ankle so it pulls the foot toward the anchor.
- 04Keep the pelvis level and the trunk braced.
수행
- 01Rotate the hip so the foot travels away from the anchor while the knee stays in place.
- 02Move slowly through the full comfortable range of internal rotation.
- 03Pause briefly at end range.
- 04Return under control against the band and repeat, then switch sides.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.