Exercise

Band Seated Hip Internal Rotation

Also works: Hamstrings, Quadriceps

How to do it

1. Sit on a chair or bench with your back straight and feet flat on the ground.
2. Place a resistance band around your thighs, just above your knees.
3. Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
4. Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
5. Pause for a moment at the end of the movement, then slowly return to the starting position.
6. Repeat for the desired number of repetitions.

In FYL you log the Band Seated Hip Internal Rotation as duration — every set counts toward your volume, PRs and XP.