Resistance Band Exercises For Weak Hips
Updated: Jul 21
Resistance bands are a great way to increase the strength of your hips, specifically glutes and hamstrings, with minimum effort. These muscles are often neglected and are a lot harder to train. Resistance bands are a cheap and easy way to target these smaller muscles to make you more resistant to injury and have more powerful hips and glutes. Here are my personal 5 favourite resistance band training exercises.
All these exercises can be done as activation exercises to warm up before exercise or can be done with more resistance to get a proper hard workout for your glutes and hips. I would recommend both.
I recommended doing these exercises 3 times per week, repeating each exercise 1-3 times, I will detail the recommended reps below. Slowly, throughout the weeks increase the amount of reps and sets you do, give yourself a 60 second rest between each exercise/set. I have personally used these resistance band exercises to strengthen the muscles around my hips.
Here are the top 5 resistance band exercises for weak hips:
Glute bridges is an exercise you have probably heard of and adding a resistance band to this exercise helps to further strengthen your hips. This exercise isolates each glute and takes the hips from a anterior tilt to be pushed forward. This maximises glute contraction and also with the resistance gained by the resistance band this exercise, it turns into a great exercise for your glute medius which is often undertrained and can be a root cause for a lot of injuries. The strength benefits you get for the glute medius make this a top resistance band exercise and a must do if you are a runner or are in a sport where you need powerful glutes.
Reps: 8-12
2. Clamshells
Next we have clamshells. This exercise is perfect for strengthening your glute maximus, glute minimus and glute medius. All around your hips will be strengthened from this exercise and this is an exercise which needs to be added to your routine if you do not have strong hips.
Reps: 10-20
3. Reverse Clamshells
Now reverse clamshells are similar to normal clamshells but the resistance band goes around your ankles. Reverse clamshells are great due to the fact that it trains your internal hip rotators which are a key muscle for your stability and you will find the best athletes in the world making the most of this exercise.
Top Tip: Make sure to do this exercise extra slowly, this increases the amount of work your adductors and abductors will do to strengthen them even more.
4. Fire Hydrant
Fire hydrants are a great for developing your glute maximus, they help with the extension of the hip which is crucial in many sports to develop power, great for your abductors and your external hip rotators. This exercise is one I never leave out of my exercise routine, it is great as an activator exercise before running or squats and it is great to strengthen your hips and develop those muscles which are hard to train.
5. Standing fire hydrant
This exercise is a multi-purpose exercise due to the fact it has a side benefit of training your core. This exercise will have more emphasis on the hip abductors than the normal fire hydrant and less emphasis on the glute maximus. However, they are reasonably similar exercises.
Resistance bands we recommend
Gritin resistance bands- Pack of 5 different resistance
Having used these resistance bands, I can say they are super durable and are great for progressing the resistance as they come with 5 different levels of resistance.
£9.99
From Amazon:
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