Resistance Hip Bands

Simple Hip Bringe 

  • Place the band just above your knees.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor. Walk your feet together.
  • Do 20 reps.

Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.

Donkey Kicks 

  • Place the band above your knees.
  • Start on all fours and bring your left leg off the ground.
  • Heel as close to your seat as possible with a flexed foot.
  • Your left knee should be bent at 90 degrees and knee parallel with your left hip.
  • Next, gently press your foot up towards the ceiling only 2-3″ inches, then back down.
  • Do 20 lifts before moving on. Switch legs and repeat.

The more time you spend holding at the top, the longer the muscle is under tension—which forces your glutes to work harder. The biggest booty burners are when you’re holding the move.

Glute Raises

  • Place the band above your knees.
  • Start on your hands and knees with one leg extended straight.
  • Lift your extended leg as high as you are able, while keeping leg straight.
  • Lower the extended leg back to the floor slowly.
  • Do 20 lifts before moving on. Switch legs and repeat.

The more time you spend holding at the top, the longer the muscle is under tension—which forces your gluten to work harder. The biggest booty burners are when you’re holding the move.

Fire Hydrants

  • Place the band above your knees.
  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Without shifting your hips, left your left knee out to the side.
  • Slowly return to starting position for 1 rep.
  • Do 20 reps. Switch sides and repeat.

Keep your core engaged, so you’re stabilized and not shifting your hips. You also want to try and keep constant resistance in the band, so if that means you don’t come all the way back down to the ground, that’s OK.

Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.

Clamshells 

  • Place the band around both legs, just above the knees.
  • Lie on one side with knees at a 45-degree angle, legs and hips stacked.
  • Contract your abdominal muscles to stabilize your core.
  • Keep your feet in contact with one another as you raise your upper knee as high as you can, without moving the hips or pelvis. Don’t allow your lower leg to move off of the floor.
  • Pause at the top for a few seconds before returning the top knee to the starting position. 
  • Do 20 reps on each side.

 This is a good activation exercise to do before any lunges or squats.

Mountain Climber 

  • Place the band above your knees.
  • Plant the hands directly under the shoulders
  • Ground the toes into the floor and squeeze the glutes to stabilize the body. 
  • Pull your right knee into your chest, and then extend it back out as you draw your left leg into your chest.
  • Do 10 reps

Keep your butt as stable as possible and avoid sagging into your shoulders. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

Hip Bridge Pulse 

  • Place the band just above your knees.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor. Walk your feet together.
  • Hold the bridge, and push your knees out to the sides, keeping your feet touching.
  • Slowly return your knees to touch for 1 rep.
  • Do 20 reps.

Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.

Walk Seated Band Abductions

  • Place the band above your knees. 
  • Start in a seated position with knees bent and feet about shoulder width apart, arms crossed over your chest
  • Your torso can be any one of three variations: leaning forward, upright, or leaning back. Maintain a neutral spine in whichever position you choose.
  • Using the upper glutes, push your knees outwards against the band.
  • Hold for a moment in the abducted position, before returning to the start position. This is one rep.
  • Do 20 reps. 

Maintain a neutral spine, head and neck position. Aim for slow and controlled movements, to really work in the upper glutes.

Hip Bridges With Alternating Leg Extension

  • Place the band just above your knees.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor.
  • Extend your right leg until it’s straight, keeping your knees in line.
  • Return your right leg to starting position. Bring your hips back down to the floor.
  • Lift your hips up again. Then, extend your left leg until it’s straight.
  • Return your left leg to starting position. Bring your hips back down to the floor. That’s 1 rep.
  • Continue, alternating sides for 20 reps.

Focus on touching your heels on the floor each time, not your toes.

Hip Bridge with Abduction

  • Place the band just above your knees.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor. Walk your feet together.
  • While holding the bridge position, push your knees out to the sides. Do 10 reps, then easily return to the starting position.
  • Do 4 sets x 10 reps.

Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.

Hip Bridge + 5 Kilograms weight

  • Place the band just above your knees.
  • Lie on your back with a weight plate placed on your abdominal muscles, knees bent and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor. Walk your feet together.
  • Do 20 reps.

Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.

Squats 

  • Place the band above or beyond your knees.
  • Stand in a quarter-squat position (a shallower squat), with your feet about hip-width apart, hands at your chest or on your hips.
  • Take a step to the right with your right foot, so that your feet are shoulder-width apart. Then, follow with your left so that your feet are hip-width apart again.
  • Take three steps to the right, and then three back to the left. That’s 1 rep.
  • Do 20 reps.

Try to keep your weight in the center, keep your core engaged, and keep constant tension in the band.  

Jumping Jacks 

  • Place the band above your knees. 
  • Stand with your feet shoulder-width apart
  • Start by doing a regular squat, then engage your core and jump up explosively .
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
  • Do 20 reps.

Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.

Curtsy Lunge 

  • Place the band above your knees. 
  • Stand with feet hip-width apart, band around thighs
  • Step your left foot behind you and to the right, lowering until your right thigh is parallel to the floor.
  • Do 10 reps, then repeat on the opposite side.

When doing the curtsy lunge, engage your core muscles, face forward, maintain your upper body nice and tall, keep your back straight and bend your knees until your calves and thighs form a 90-degree angle.

Side Lunges

  • Place the band above your knees. 
  • Start off by standing straight with your feet shoulder width apart. You can place your hands at your side, across your chest or at your sides. 
  • As you begin to inhale, step out to one side. Let’s start with the right foot, keeping your left foot planted on the ground. Keeping your body straight.
  • As you step out with one foot, once it is on the floor bend at that knees lowering your body. Your knee and foot should be in a perfectly vertical line.
  • Once your thighs is nearly parallel to the floor, hold for a second or two then extend back up and step back to the starting position.
  • Do 10 reps, then repeat on the opposite leg

Maintain your upper body nice and tall, keep your back straight and bend your knees until your calves and thighs form a 90-degree angle.

Jump Squats 

  • Place the band above your knees. 
  • Stand with your feet shoulder-width apart in front of a steeper
  • Start by doing a regular squat, then engage your core and jump up explosively on the steeper.
  • When you land on the steeper, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
  • Do 20 reps.

Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.

Plank with hip abduction 

  • Place the band above your knees.
  • Plant the hands directly under the shoulders
  • Ground the toes into the floor and squeeze the glutes to stabilize the body. 
  • Holding your knees straight, do leg abduction simultaneously by making a little jump
  • Do 10 reps

Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

Hip flexor lunge

  • Stand with your back to your chair, roughly 1 meter in front of it. 
  • Place your right foot on the chair so the bottom of your foot faces the ceiling. 
  • While maintaining a tall upper body and leaning backward slightly, lightly push your hips forward while you relax your right knee and allow it to sink toward the ground until you feel a stretch in your quadriceps.
  • After a brief pause, stand up and resume starting position.
  • Do 10 reps each leg

Maintain your upper body nice and tall, keep your back straight and bend your knees until your calves and thighs form a 90-degree angle.