Resistance band exercises for hip strength
Building up the muscles surrounding your hip can help round out your booty, but hip strength is important regardless of your aesthetic goals. You need to give the muscles extra attention if you tend to sit for long periods.
Excessive time behind a desk or steering wheel leads to poor posture, which, in turn, creates strength and flexibility imbalances within the muscles around the hip joint. And, yep, you need to pay attention if you’re also a runner. Research suggests that, since running builds up the quads, calves, and hamstrings more than the hip area muscles, runners often develop a muscle imbalance which can cause injury. The solution: Build up the weaker muscles with additional strength training.
Hitting up the hip abduction machine helps, but you can also work the muscles around the hip without stopping at the gym. Add some resistance with a mini band to make an at-home workout more challenging. The moves hit the hamstrings, quads, hip abductors, and lower abs, and improve hip flexibility and pelvic stability. Make sure you use a band with enough resistance to be challenging—but not so much that it restricts your range of motion. Perform these moves on the reg, and your hip muscles will no longer be the weakest link.
10 Best Exercises For Improving Hip Strength
- Lateral Squat Walk
Loop the band above the knees and lower into a quarter squat. While in the low position take a large step to the side. Continue to sidestep for eight reps in one direction while staying low. Change direction to repeat eight reps on the other side.
- Hip Abduction
Hip abductions strengthen the outside of the hip muscles, which help externally rotate and lift your legs out to the side. This is especially important for lateral movements in sports.
Wrap a resistance band around both ankles. Stand with both legs straight and grasp a bar or chair with both hands for balance. Keeping one leg stationary, lift the other leg straight out to the side in a slow and controlled motion.
Perform 30 repetitions, stop and repeat with the other leg.
- Standing Outer-Thigh Lift
Stand on left leg with knee slightly bent, right leg extended toward back-right diagonal and a mini band looped around both legs just above knees. Lift right leg off the floor and squeeze outer thigh at the top of the movement. Hold, then lower leg back to the ground.
Keep tailbone down and core engaged. Keep shoulders pressed down and back and keep weight in standing heel. Reps:10 to 20 per side.
- Double Banded Pull Through
Attach a long resistance band low to the ground behind you. Or, you can also use a cable.
Stand in front of the band with your feet about shoulder-width apart with a looped mini resistance band just above your knees. Push your legs apart slightly to actively maintain tension in the band and prevent your knees from caving in.
Hinge forward at the hips and push your butt back as you bend your knees to reach down and grab the long band between your legs. You should feel a stretch in your hamstrings and glutes.
Keep your chest lifted and back flat as you stand back up, driving your hips forward and squeezing your glutes at the top. That’s 1 rep. Do 12-15 reps.
- Standing Hip Lift With Band
Start standing on both feet, holding onto a chair or anything for support, with the band around your ankles. Raise your outer leg to the side so that the band becomes taut. Hold for 1 second and return to the start position. Repeat for 1 minute and then do the same on the other side. Hold the end position for longer or raise the leg further.
- Hip Flexion
Hip Flexions target and strengthen the front of the hips. Athletes who forcibly sprint or kick objects benefit the most from this exercise.
Wrap a resistance band around one ankle. Stand with both legs straight and grasp a bar or chair with both hands for balance. Keeping one leg stationary, lift the other leg straight up in front of you, bending your knee in a slow and controlled motion. Perform 30 repetitions, stop and repeat with the other leg.
- Shuffle to Outer-Thigh V
Lie faceup with legs extended toward the ceiling, feet flexed and hip-width apart, a mini band looped around both ankles to start. Exhale and pull against the mini band to open legs wider than hip-width apart. Return to starting position.
Keeping right leg in place, lower left leg toward the floor. Return to starting position, then repeat on the other side. That’s 1 rep. Keep back pressed into the floor. Keep legs as straight as possible to challenge the lower abs. Reps: 10 to 20.
- Jump Squat
Place a looped mini resistance band just above your knees. Stand with your feet about shoulder-width apart.
Hinge forward at your hips and sit your butt back into a squat. Squat as deep as your mobility will allow, but not further than parallel to the ground.
Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
Land back on the floor with soft knees. That’s 1 rep. Do 8-10 reps.
Start sitting upright in the chair or lying down on the floor with the band taut around your knees With your feet on the floor, part your knees so that the band tightens Hold for 1 second and return to the starting position. For a better progression hold the end position for a longer duration.
- Fire Hydrants
These may get you some strange looks from other people, but they’re great for strengthening the hip abductors and gluteal muscles. They are most beneficial for wrestlers and football players, who have to move around on all fours.
Wrap a resistance band around both legs just above the knees. Get on all fours with your hands flat on the ground. Keeping one knee on the ground, lift the other bent knee to the side in a slow and controlled motion. Keep your core tight and do not over-arch your back.
Perform 1×30 for each leg.
This resistance band workout plan strengthens and activates your hips muscles. If you are doing a lot of office work or travel much, these exercises will be great for your overall body balance, muscle strength, and posture. There are many more workouts that can be completed using resistance bands, but these 10 exercises are a great way of getting started to build strength in the hips.