If you sit down a lot, you a lot, you might develop tight hips. This can lead to injuries, pain, and discomfort. You can improve your hip strength and flexibility by using resistance bands. They are a great alternative to weights because they are low-impact, inexpensive, easy to carry, and simple to use. If you're new to using resistance bands for hip exercises, here are some easy exercises to help you begin.
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 can help you out:
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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Here are some handy tips to keep in mind when performing banded hip strengthening exercises:
Choose the Right Band: 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 can finish 20 or more repetitions with ease, you can switch back to the stronger band to increase resistance.
Warm Up First: Before starting your exercise, get your muscles ready with 5-10 minutes of light cardio or dynamic stretches to prevent injuries.
Focus on Form: Keep your movements controlled and deliberate. Pay attention to your body alignment—your core should be engaged, and your hips, knees, and toes should be aligned.
Mix It Up: Include a variety of banded hip exercises in your routine to work your muscles from different angles. This promotes balanced muscle development and reduces the risk of overuse injuries.
Stay Consistent: Like any exercise regimen, consistency is key. Aim to include banded hip exercises into your routine 2-3 times a week for the best results.
Why Are Hip Exercises Important?
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Your hip flexors are a central hub of movement for your body. They help support the weight of your upper body and play a key role in maintaining balance, stability, and mobility. When your hip muscles are weak or tight, it can lead to imbalances and strain in other parts of your body, such as your lower back, knees, and even ankles. This is because other muscles have to work harder to compensate, leading to pain and injuries over time. Regular hip exercises can help ensure your hips remain strong and flexible. This not only helps you move better in your daily life but also protects you during sports and physical activities.
FAQs
Can I do banded hip exercises every day?
No. While consistency is key, it's also important to allow your muscles time to recover. Doing banded hip exercises 2-3 times a week is sufficient.
What if I don't feel any burn or challenge while doing these exercises?
If the exercises feel too easy, you may need to switch to a band with higher resistance. Also, consider increasing the number of repetitions or sets, or slowing down the pace of each repetition to intensify the workout.
Are these exercises suitable for someone with hip pain?
Most of these exercises are low-impact and suitable for those with mild to moderate hip discomfort. However, if you have significant hip pain or a diagnosed condition, consult a healthcare professional.
How long will it take to see results from doing banded hip exercises?
Results vary depending on your consistency, and overall lifestyle. However, many people begin to notice improvements in strength and mobility within 2-3 weeks of consistent practice.
Do I need different types of bands for these exercises?
No, you can perform most of these exercises with a single looped resistance band of medium strength.
Is there a specific type of resistance band that's best for hip exercises?
A8: Loop resistance bands, also known as mini bands, are often recommended for hip exercises because they can easily be placed around the legs or ankles.
How do I avoid injury while performing these banded hip exercises?
To avoid injury, always warm up before exercising, focus on maintaining proper form, and choose a resistance level that challenges you without straining your muscles.
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.
