exercise.id: 0996 Equipo: band

band seated hip internal rotation

exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings

exercise.synergist:

hamstrings quadriceps

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在椅子或长凳上，背部挺直，双脚平放在地面上。在大腿周围、膝盖上方放置一条阻力带。保持膝盖弯曲 90 度，双脚分开与肩同宽。收紧臀肌，慢慢向外旋转膝盖，克服弹力带的阻力。动作结束时暂停片刻，然后慢慢回到起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

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

exercise.cta.title

exercise.cta.desc1 band seated hip internal rotation exercise.cta.desc2

exercise.cta.button