band seated hip internal rotation

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.