Top 5 Hip Band Exercises
Sculpt and strengthen your legs and glutes with our awesome Hip Band Exercises.
Level: Beginner / Equipment: Hip Bands / Focus: Legs & Glutes / Resistance
1. Squat
1: Place the hip band around your thighs, just above your knees.
2: Stand with your feet shoulder-width apart and your toes pointing slightly outward.
3: Keep your chest up and engage your core muscles.
4: Slowly lower your body down into a squat by pushing your hips back and bending your knees.
5: Keep your knees in line with your toes and your weight in your heels.
6: Pause for a second at the bottom of the movement, then push through your heels to return to the starting position.
7: Repeat for the desired number of reps.
1: Place the hip band around your thighs, just above your knees.
2: Stand with your feet shoulder-width apart and your toes pointing slightly outward.
3: Keep your chest up and engage your core muscles.
4: Slowly lower your body down into a squat by pushing your hips back and bending your knees.
5: Keep your knees in line with your toes and your weight in your heels.
6: Pause for a second at the bottom of the movement, then push through your heels to return to the starting position.
7: Repeat for the desired number of reps.
2. Glute Bridge
1: Place the hip band around your thighs, just above your knees.
2: Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
3: Keep your arms by your sides with your palms facing down.
4: Engage your core muscles and press your lower back into the ground.
5: Push through your heels to lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
6: Keep your knees in line with your toes and your weight in your heels.
7: Pause for a second at the top of the movement, then lower your hips back down to the starting position.
8: Repeat for the desired number of reps.
1: Place the hip band around your thighs, just above your knees.
2: Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
3: Keep your arms by your sides with your palms facing down.
4: Engage your core muscles and press your lower back into the ground.
5: Push through your heels to lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
6: Keep your knees in line with your toes and your weight in your heels.
7: Pause for a second at the top of the movement, then lower your hips back down to the starting position.
8: Repeat for the desired number of reps.
3. Side Steps
1: Place the hip band around your thighs, just above your knees.
2: Stand with your feet shoulder-width apart, your toes pointing forward, and your knees slightly bent.
3: Keep your chest up and engage your core muscles.
4: Step out to the side with one foot, keeping tension on the band.
5: Follow with your other foot, bringing your feet back to shoulder-width apart.
6: Repeat for the desired number of reps, alternately stepping to the left and right.
1: Place the hip band around your thighs, just above your knees.
2: Stand with your feet shoulder-width apart, your toes pointing forward, and your knees slightly bent.
3: Keep your chest up and engage your core muscles.
4: Step out to the side with one foot, keeping tension on the band.
5: Follow with your other foot, bringing your feet back to shoulder-width apart.
6: Repeat for the desired number of reps, alternately stepping to the left and right.
4. Plank Jack
1: Begin by placing the hip band around your ankles and get into a plank position with your arms straight and your fingers pointing forwards.
2: Make sure your body is in a straight line from head to heels and engage your core.
3: Keeping your feet together, jump your legs out to the sides, then jump them back together to complete one repetition.
4: Repeat this movement for 10-15 repetitions, or until you feel your core and leg muscles starting to tire.
1: Begin by placing the hip band around your ankles and get into a plank position with your arms straight and your fingers pointing forwards.
2: Make sure your body is in a straight line from head to heels and engage your core.
3: Keeping your feet together, jump your legs out to the sides, then jump them back together to complete one repetition.
4: Repeat this movement for 10-15 repetitions, or until you feel your core and leg muscles starting to tire.
5. Banded Hip Abduction
1: Place the hip band around your legs, just above your knees.
2: Lie on your side with your legs bent and your feet stacked on top of each other.
3: Engage your core muscles and roll your top leg up towards the ceiling, keeping tension on the band.
4: Pause for a second at the top of the movement, then slowly lower your leg back down to the starting position.
5: Repeat for the desired number of reps, then switch sides.
1: Place the hip band around your legs, just above your knees.
2: Lie on your side with your legs bent and your feet stacked on top of each other.
3: Engage your core muscles and roll your top leg up towards the ceiling, keeping tension on the band.
4: Pause for a second at the top of the movement, then slowly lower your leg back down to the starting position.
5: Repeat for the desired number of reps, then switch sides.
Featured products
