Hip Band Exercises

Forward Walk

• Place the band just above the knee.
• Stand tall and keep your core tight.
• Keep your feet slightly wider than your hips.
• Walk forward keeping tension in the band.
• Repeat for 10 steps forward, turn around and take 10 steps back.

Side Walk

• Place the band just above the knee.
• Stand tall and keep your core tight.
• Keep your feet slightly wider than your hips.
•  Move your foot directly to the side and maintain tension. Follow with your back foot without letting the tension out of the band.
• Repeat 10 steps to one side then 10 steps back to the other direction.

Squat Forward Walk

• Place the band just above the knee.
• Stand tall and keep your core tight.
• Keep your feet slightly wider than your hips, keeping tension in the band.
• Lower into a squat forcing your knees out, pushing against the band.
• Take a step straight forward.
• Repeat 10 steps in one direction and 10 back.

Squat Side Walk

• Place the band just above the knee.
• Stand tall and keep your core tight.
• Keep your feet slightly wider than your hips, keeping tension in the band.
• Lower into a squat forcing your knees out, pushing against the band.
• Step directly to the side maintaining tension on the band. Follow with your back foot without letting the tension out of the band.
• Repeat 10 steps to one side then 10 steps back to the other direction.

Donkey Kick

• Place the band just above your knees.
• Go on your hands and knees, keep your back straight, and core tight.
• Keep your face down so your neck stays neutral, don’t arch your back.
• Take one leg and drive it up, maintaining a 90 degree angle between the upper leg and lower leg.
• Lower Slowy.

Fire Hydrant

• Place the band just above your knees.
• Go on your hands and knees, keep your back straight, and core tight.
• Keep your face down so your neck stays neutral, don’t arch your back.
• Drive your knee out to the side maintaining a 90 degree angle.
• Lower Slowly.

Side Lying Clam

• Place the band just above your knees.
• Lie on your side.
• Keep hips straight, and your knees stacked.
• Open the upper as wide as you can while keep your feet in contact, squeeze your glutes.
• Lower Slowly.

Hip Hinge Abduction

• Place the band just above your knees.
• Keep you feet shoulder width apart.
• Push your knees out and hold for 3 seconds.
• Slowly come back to the middle and repeat.

Walking Lunge

• Place the band just above the knee.
• Stand tall and keep your core tight.
• Keep your feet slightly wider than your hips.
• Step forward and touch your back knee to the floor.
• Maintain a stable and upright core.

Monster Walk

• Place the band just above your knees.
• Lower into a quarter squat keeping your core tight with your feet shoulder width apart.
• Step forward moving diagonally so your foot is wider than where it started.
• Repeat for 10 steps. 

Lying Hip Abduction

• Place the band just above your knees.
• Lie on your side with your lower knee bent, leaning on your elbow, and bracing your core.
• Extend your upper leg.
• Raise your leg as high as you can and slowly lower.

Hip Thrust

• Place the band above your knees.
• Position your back on a bench and tighten your core.
• Keep your feet hip width apart and planted on the ground.
• Keep your back straight and drive your hips forward and push your knees out. Hold at the top for 5 seconds and squeeze your gluten.
• Slower lower your hips back to the ground.

Elevated Glute Bridge

• Place the band just above your knees.
• Position your feet on a bench at a 90 degree angle.
• Keep your feet hip width apart and tighten your core.
• Keep your back straight and drive your hips forward and push your knees out. Hold at the top for 5 seconds and squeeze your gluten.
• Slower lower your hips back to the ground.

Split Squat

• Place the band just above your knees.
• Stand up straight and tighten your core.
• Rest one foot on top of a bench behind you.
• Lower your body until your back knee touches the ground. Remember to drive your front knee outward.
• Push through the heel of your front foot to return to standing.

Step Up

• Place the band just above your knees.
• Stand up straight with your core tight.
• Place your foot on the bench in front of you.
• Step into your front foot and drive yourself up to a standing position on top of the bench.
• Step down and repeat.

Squat

• Place the band just above your knees.
• Stand with your feet shoulder width apart.
• Lower into a squat and push your knees outward so they don’t collapse in.
• Stand out of the squat.

Sumo Squat

• Place the band just above your knees.
• Stand with your feet wider than your shoulders.
• Lower into a squat and push your knees outward so they don’t collapse in.
• Stand out of the squat.

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