Seated Banded Hip Internal Rotation Exercise | Double Hip Internal Rotation for Mobility & Stability
23Build hip strength and mobility with the seated banded double hip internal rotation exercise. This drill is great for improving hip internal rotation, pelvic stability, and lower body control—essential for runners, lifters, and athletes.
👉 How to do it:
Sit tall on a high seat or bench with a resistance band looped around your ankles.
Keep one foot stable while you pull the other foot outward (into hip internal rotation).
Switch sides and repeat.
For a progression, pull both feet apart at the same time against the band.
Keep your knees stable and avoid twisting through your trunk.
✔ Improves hip rotation mobility
✔ Strengthens deep hip stabilizers
✔ Supports running form, squats, and athletic movement
✔ Great for rehab, warm-up, or accessory training
Add this to your routine to protect your hips, improve performance, and reduce injury risk.
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