To Perform the Standing Hip Internal Rotation with Resistance:

This exercise is similar to the Basic standing hip internal rotation exercise, but now you will use a cable or resistance band to make the exercise more challenging.

1. To perform this exercise attach a resistance band to a wall or doorknob.  Hold the other end of the resistance band against your waist. The resistance band should be behind you (Figure 1).
   
   
2. Next lift the leg on the same side as the resistance band so you are standing on 1 leg, and slowly rotate your pelvis and trunk towards your stance leg (Figure 2). As you do this you should feel a contraction on the side and front of your stance hip. To ensure proper form it is important that you move your shoulders and hips together and do not allow your spine to twist. 
   
   
3. Hold this position for 2 seconds, then return to the starting position.
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.

Figure 1