Stand with a band around one ankle and pulling toward the opposite leg. Raise the banded knee to bring the thigh horizontal with the knee bent 90 degrees. Stabilizing the hip on the support leg, internally rotate the raised leg to pull the ankle away from the band attachment while keeping the thigh in place, then return the other direction under control, working through the full range of internal and external rotation.
 
Purpose
The standing band internal hip rotation is a simple way to strengthen internal hip rotation, and improve hip flexor function, hip mobility and stability.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-20 reps are appropriate.
 
Variations
Slow tempos and pauses at the end of the motion can be used.