Hip internal rotation strengthening with exercise band

This is an instructional video to correctly demonstrate Hip internal rotation strengthening with exercise band. The Hawkes Physiotherapy page has hundreds more exercises that you can try too!

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for the Hip internal rotators, which are commonly weak and not targeted from traditional gym exercises.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day.
  3. In sitting on a high surface so that your legs are off the floor, tie an exercise band around your ankle at one end and attach the other end at mid shin height on the opposite side that you will be training
  4. Make sure that your knee is bend to 90 degrees and that the slack is taken up with your hip in full external rotation, meaning turned towards the band attachment side
  5. Now turn your leg as to move your foot position away from the attached side
  6. Keep your knees at 90 degrees throughout the movement and keep your knees fixed in the same spot as to pivot at the knee
  7. Once you can’t take the foot any further out to the side then slowly return to the start position and repeat.
  8. To make the exercise harder increase to a higher band resistance level
  9. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!


By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.


Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).