People develop tight hips from sitting down a lot. Tight hips can result in injury, pain, and discomfort. By using resistance bands, you can regain some of your hip strength and mobility. They are excellent weight replacements since they are low-impact, affordable, portable, and simple to use. If you've never used resistance bands for hip exercises, here are a few quick exercises that can help you get started.
Easy Hip-Strengthening Exercises With Resistance Bands
Whether you're a runner looking to strengthen your hips or someone who works at a desk all day and has hip discomfort, here are 10 hip exercises with resistance bands that anyone can do:
1) Banded Squats With Pulses
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This resistance band workout will make your hip muscles flex twice as hard as they would in a regular squat.
To do this exercise, follow the steps below:
- Start by standing with your knees slightly bent, your feet wider than hip-width apart, and your resistance band around your thighs.
- Squat down and start pulsing.
- For the pulse, start at the bottom, move up an inch, then move back down an inch.
- Repeat this for 3 sets with 20 reps per set.
2) Banded Glute Bridges
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The bridge is a popular exercise since it's simple to perform, great for beginners, and it works the hips, core, and glutes. Adding a resistance band to the mix makes your body work twice as much which is even more beneficial for your hips.
To do this exercise, follow the steps below:
- To get into the starting position, lay flat on the ground and, with your feet shoulder-width apart.
- Wrap the resistance band over your thighs.
- As you raise your back off the mat, your knees should be pushed outward toward the band.
- As you do this, tighten your core.
- Repeat this for 2-3 sets with 20 reps per set.
3) Standing Hip Abduction
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Hip abductions strengthen the muscles on the outside of the hips, which support external rotation. This is essential, especially for lateral movements in sports.
To do this exercise, follow the steps below:
- Wrap the resistance band over your ankles.
- Maintain your posture by standing with your legs straight.
- Lift one leg straight out to the side while keeping the other leg steady.
- After completing 30 repetitions, switch to the other leg.
4) Banded Lateral Walks
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By using resistance bands while doing lateral walks, you can increase the resistance. This will strengthen your gluteus medius and hip abductors.
To do this exercise, follow the steps below:
- Wrap the resistance band over your ankles.
- Place your feet hip-width apart.
- Put yourself in a half-squat.
- Walk 20 steps or shuffle side to side while keeping your back straight and your toes pointed forward.
- After taking 20 steps, halt and turn around or shuffle backward until you reach your starting point. That makes up 1 set.
- Perform 4 sets without stopping.
5) Banded Monster Walks
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Banded monster walks and banded lateral walks are very similar, except with banded monster walks you walk forward rather than side to side. This is a great exercise for your hip joints.
To do this exercise, follow the steps below:
- Wrap the resistance band over your ankles.
- Place your feet hip-width apart.
- Put yourself in a half-squat.
- Step forward and backward. Each in-out motion makes up 1 set.
- Perform 4 sets without stopping.
6) Banded Clam Shells
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Clamshells help to stimulate various hip muscles. By including a band, you increase the resistance.
To do this exercise, follow the steps below:
- Just above the knees, wrap both legs with a resistance band.
- As you lie on your side with one arm propped up, your knees should be close together and bent at a 45-degree angle.
- Lift one knee slowly and deliberately away from the other, keeping your feet together.
- Do this for 30 reps, then repeat on the opposite side.
6) Banded Seated Abduction
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This is a great exercise to do while watching TV or taking brief breaks at work. Banded seated abductions can improve your overall hip strength.
To do this exercise, follow the steps below:
- Sit on a chair or bench and place your feet flat on the ground.
- Wrap a resistance band around your thighs, a few inches above your knees.
- Keep your back straight and your chest up.
- Push your knees to the side and then bring them back to the starting position.
- Repeat this for 2-3 sets with 20 reps per set.
8) Banded Fire Hydrant
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This is a terrific glute and hip mobility exercise as well as a great activity if you're pressed for time and want a quick workout.
To do this exercise, follow the steps below:
- Wrap a resistance band around your knees.
- Get down on all fours with your elbows and knees on the floor.
- Raise the right knee to hip level and to the side.
- Do this for 10 reps and switch to the other leg.
9) Banded Jumping Jacks
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With this modification, you can strengthen your hip abductors while still retaining the entire range of motion you would normally have when performing jumping jacks.
To do this exercise, follow the steps below:
- Wrap a resistance band around your ankles.
- Keep your feet hip-width apart and squat down slightly.
- Jump in and out, keeping your knees bent, and land gently on your feet.
- Do this for 15-20 reps
10) Hip Band Kickback
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Kickbacks are one of the best exercises for your hips, hamstrings, and core muscles when done with the appropriate form.
To do this exercise, follow the steps below:
- Wrap a resistance band around your thighs and above the knees.
- Get on all fours and raise your right foot off the floor.
- Then, straighten your right leg as you drive it straight back behind you and up toward the ceiling. If this is too difficult, you can just raise your foot towards the ceiling.
- Bring your knee back to the ground.
- Do this for 10 reps and switch to the other leg.
Tips for Banded Hip Exercises
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Any banded hip movement should be gradual and under control. During the exercises, pay close attention to engaging the hips and minimize rocking.
If the exercises are too challenging for you, your band may be too strong; in that case, try switching to a soft and light resistance band. If you find that you can finish 20 or more repetitions with ease, you can switch back to the stronger band to increase resistance.
Why Are Hip Exercises Important?
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Due to their desk jobs, many people spend their days sitting down. Even though sitting down is frequently comfortable, doing so weakens your hip flexors and is bad for them. Weakened hips can lead to discomfort and injury. You can strengthen your hips and get rid of any problems by performing hip workouts.
Summary
When doing any workout, pay attention to your body. If a particular movement is too difficult or painful, do not push your body to complete it. If you're prepared to perform these banded exercises to strengthen your hips, grab your own resistance band from Acupoint.
