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Hip Band Exercises

Hip Band

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.
Hip-Band-3

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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