on top in half the time? Then, working out with resistance Bands is an extraordinary solution for you. The resistance bands can be used for both upper and lower body training. They’re also perfect for stabilizing hip and glute muscles and executing lateral movements and leg extensions. Building your legs with compound exercises like Squats and Lunges is important, you also need to focus on your hip muscles by performing hip-specific strengthening exercises. Incorporate these hip-strengthening exercises into your routine to make your hips stay strong and injury free.

  1. Squat to Lateral Leg Lift 

To build your glute and hip muscles, incorporate side leg raises into your regular squat routine. The leg lift movement targets the adductor muscle group, which is essential for performing daily activities like walking, lifting, and balancing.

Step-to-step instruction

Source: afitmomslifeblog.com

START: Place the band just above your knees. Stand with your feet hip-width apart, with your hands at your chest or on your hips. Bend your knees and push your butt back to lower into a squat.

FINISH: Stand back up and lift your right leg out to the side, keeping your knee straight. Return your right leg to the floor. Squat again. This time when you stand back up, lift your left leg out to the side, keeping your knee straight. Return your left leg to the floor. That’s 1 rep. Do 3 sets of 12 reps, alternating sides. Keep your core engaged and make sure your chest is lifted and that you’re not rounding or arching your back.

  1. Clam Heel Tap/Knee Tap 

The Clam Heel Tap/Knee Tap exercise targets muscles essential for hip stabilization, balance, and power — and can also help tighten up your butt.

Step-to-step instruction

Source: www.shape.com

START: With the resistance band looped around legs at knee level, lie on the left side and prop upper body up on left elbow with knees bent and hips stacked. Bring right hand behind head, flex feet, and brace abs in tight.

FINISH: Lift hips, turning right knee out to the side, pressing into a band, keeping inside edges of feet together. Lower back to start. Do 20 reps in a row on each side.

 

 

  1. Band Fire Hydrant 

The Fire Hydrant targets the outer glutes, core, and hips. This is a great exercise to tone and firm your butt and thighs, strengthen the hips and also to tighten your core.

Step-to-step instruction

Source: www.oxygenmag.com

START: Place the resistance band just above your knees. Start on all fours with your hands under your shoulders and knees under your hips.

FINISH: Without shifting your hips, left your left knee out to the side. Keep your core engaged, so you’re stabilized and not shifting. You also want to keep constant resistance in the band, so if that means you don’t come all the way back down to the ground. Slowly return to starting position for 1 rep. Switch sides and repeat. Do 3 sets of 12 reps.

 

  1. Side-Lying Leg Lift with Resistance Band 

Lifting your legs engages your inner thighs, buttocks, and hips while keeping your abdominal muscles pulled in and up to develop core strength and improve balance.

Step-to-step instruction

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START: Loop a resistance band around your ankles and lie on one side with your feet stacked one on top of the other. The arm closer to the floor should be bent to a 90-degree angle, forearm resting on the floor and hand positioned at ear level supporting your head. Your other arm should be brought across your midsection, elbow bent at 90 degrees and palm planted firmly on the floor.

FINISH: Brace your core and lift your top leg up to the ceiling, keeping your hips stacked. Maintain tension on the band at all times. Hold then bring the leg back down. Switch sides and repeat. Do 3 sets of 12 reps.

  1. Marching Glute Bridge 

The Marching Glute Bridge exercise works the hamstrings, lower back, abs, and glutes, in addition to the hips. With many of the benefits similar to that of a squat, it’s a great exercise for those who do not place much pressure on the lower back. This is also a great exercise for people who are unable to squat due to back, hip, or knee pain.

Step-to-step instruction

Source: www.openfit.com

START: Lie face up on a mat and loop a resistance band around your IT band and thigh; bend both knees, your right heel planted and your left foot hanging.

FINISH: Press through your right heel and engage your glutes to lift your hips until your body forms a straight line from shoulders to knees, your left toes pointing toward the ceiling. Reverse the movement to return to start, keeping your butt off the bench. That’s one rep. Repeat 3 sets of 12 reps.

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