Want to Strengthen and Loosen Your Hips All at Once? These 5 Resistance Band Exercises Will Do the Trick

One efficient approach to strengthen and loosen your hips is by doing focused workout routines with resistance bands. This piece of apparatus provides a flexible and moveable aspect to your exercise routine, permitting you to focus on particular muscle teams and enhance hip mobility.

Forward, we have got the 5 finest hip workout routines with resistance bands so as to add to your arsenal, plus recommendations on how to decide on the correct band for you.

The advantages of hip workout routines with bands

There are fairly just a few advantages of including resistance bands to your hip workout routines:

1. Strengthening muscle: Resistance bands create extra pressure throughout workout routines, resulting in elevated muscle activation and energy, notably in your glutes (butt), hip flexors (entrance of hips), and abductors (outdoors of hips).
2. Stopping tightness: Frequently performing hip workout routines with bands helps to stretch and lengthen the muscle tissue, decreasing tightness and bettering flexibility.
3. Enhancing mobility: By working by a full vary of movement, banded workout routines enhance joint mobility, making on a regular basis actions and athletic actions simpler and extra environment friendly.
4. Comfort: Resistance bands are light-weight, moveable, and can be utilized anyplace, making them a superb addition to any health routine.

The perfect hip workout routines with bands so as to add to your arsenal

1. Banded clamshell

• Goal Muscular tissues: Gluteus medius, gluteus maximus
• Advantages: Strengthens your glutes, improves hip stability, and prevents hip tightness

1. Place a mini band or looped resistance band simply above your knees.
2. Lie in your proper aspect propped up in your proper forearm along with your knees bent at 90 levels, stacked on prime of one another.
3. Preserve your toes collectively and elevate your prime knee as excessive as doable with out rotating your pelvis.
4. Maintain for a second, then decrease your knee again to the beginning place.
5. Repeat for 12 to fifteen reps, then swap sides.

2. Banded standing leg elevate

• Goal Muscular tissues: Gluteus medius, hip abductors
• Advantages: Strengthens the hip abductors, enhances lateral hip stability, and boosts mobility

1. Place a mini band or looped resistance band simply above your knees.
2. Stand along with your toes hip- to shoulder-width aside, knees barely bent, and palms clasped in entrance of your chest.
3. In a gradual and managed method, elevate your proper leg out to the correct towards the resistance of the band till your proper foot is about 12 inches off the bottom (or as excessive as comfy). Preserve your left leg barely bent.
4. Maintain for a second on the prime, then slowly decrease again down.
5. Repeat for 12 to fifteen reps, then swap sides.

3. Banded glute bridge

• Goal Muscular tissues: Gluteus maximus, hamstrings, decrease again
• Advantages: Strengthens the glutes and hamstrings, improves hip extension, and prevents decrease again tightness

1. Place a mini band or looped resistance band simply above your knees.
2. Lie in your again along with your arms down by your sides, your knees bent, and your toes flat on the ground hip-width aside.
3. Participating your core and glutes, elevate your hips towards the ceiling till your physique kinds a straight line out of your shoulders to your knees.
4. Maintain for a second on the prime, then slowly decrease again down.
5. Repeat for 15 to twenty reps.

4. Banded lateral (monster) stroll

• Goal Muscular tissues: Gluteus medius, hip abductors
• Advantages: Strengthens the glutes and hip abductors, enhances lateral motion, and boosts hip mobility

1. Place a mini band or looped resistance band simply above your knees.
2. Stand along with your toes hip- to shoulder-width aside, knees barely bent, and palms clasped in entrance of your chest.
3. In a gradual and managed method, take 10 to fifteen steps to the correct
4. Return to the beginning place, then take 10 to fifteen steps to the left.
5. Repeat for two to three units.

5. Banded hip flexor march

• Goal Muscular tissues: Hip flexors, decrease abs
• Advantages: Strengthens the hip flexors and decrease abs, improves hip mobility, and prevents hip tightness

1. Place a mini band or looped resistance band round your toes.
2. Stand along with your toes hip-width aside and your palms in your hips.
3. Carry your proper knee towards your chest whereas protecting your left foot on the ground, creating resistance with the band.
4. Decrease your proper leg again right down to beginning place.
5. Carry your left knee towards your chest whereas protecting your proper foot on the ground, creating resistance with the band.
6. Proceed alternating legs for 12 to fifteen reps on all sides.

Tricks to incorporate hip workout routines with bands into your routine

To maximise the advantages of banded hip train, take into account the next ideas:

• Heat up: Resistance bands are nice primers to your lifting days as a result of they will improve the blood circulate to your muscle tissue in order that they’re able to go as soon as you progress on to heavier masses.
• Select the correct resistance band for you: Resistance bands often are available ascending colours and thicknesses primarily based on the extent of resistance they provide. The thinner a band is, the much less resistance it has and the simpler the train will likely be. Alternatively, the thicker a band is, the extra resistance it has and the more durable the train will likely be. (The next chart is from Carry out Higher Bands ($20), so if you happen to’re shopping for a special set of resistance bands, verify the model’s chart to see if colours and resistance ranges range.)
  • Yellow band: Gentle resistance
  • Inexperienced band: Medium resistance
  • Blue band: Heavy resistance
  • Black band: Additional heavy resistance
• Give attention to type: Keep correct type all through every train to stop harm and guarantee most effectiveness. If you happen to’re unsure if you happen to’re doing a transfer proper, chat with a private coach or movie your self doing the transfer and evaluate it to a good on-line video.
• Keep constant: Incorporate these workout routines into your common health routine two to 3 instances per week for finest outcomes.