band seated hip internal rotation

TARGET: glutes

EQUIPMENT: band

SECONDARY: hamstrings, quadriceps

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.