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Band Hip Internal Rotation
- 1 - Sit on a bench or chair with your hips and knees bent to about 90 degrees and your feet flat on the floor.
- 2 - Anchor a resistance band to the side of the working leg and loop the other end around the ankle of that leg.
- 3 - Keep your knee bent and fixed in place, using your hands or a small object beside the knee if needed to prevent it from drifting.
- 4 - Rotate the lower leg and foot outward against the band, which creates internal rotation at the hip.
- 5 - Pause briefly at the end range while keeping your torso upright and hips level.
- 6 - Slowly return to the starting position with control and repeat for the desired number of repetitions.
- 7 - Switch sides and perform the same movement on the opposite hip.
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