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Hip · Strengthening

Seated Hip Internal Rotation with Elastic Band

Seated internal hip rotation against elastic band, hip and knee flexed at 90°, 3 sets, 12 repetitions

Illustration of the Seated Hip Internal Rotation with Elastic Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sit with your hip and knee flexed at 90 degrees. Secure an elastic band around your foot and attach it to a stable point on the outside. Perform an internal rotation of the hip by slowly moving the foot inward against the resistance of the band, keeping the pelvis stable.

Tips: Keep your back straight and avoid moving the pelvis during the movement. Control the resistance to prevent forcing and maintain a smooth motion.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band
Starting position
Seated, hip and knee flexed at 90 degrees
Clinical goal
Strengthen the internal rotator muscles of the hip
Also known as
rotation interne hanche assis, renforcement hanche avec bande, rotation hanche contre résistance

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.