Band Seated Hip Internal Rotation

Seated on a box, the shin swings out to the side against a band at the ankle while the thigh stays still.

How to do it

Setup

Seated tall on a box, knees bent 90°, a band from the ankle to an anchor at the inner side.

Steps

Swing the shin out as far as the hip turns.
Keep the thigh and knee still on the box.
Let the shin return slowly to center.

Common mistakes

Knee drifting in to fake range: the knee stays pointed forward. Leaning the torso away: sit tall and square. Snapping back with the band: control the return.

Breathing

Exhale opening, inhale closing.