If you’re wanting to know how to do some hip strengthening exercises with resistance bands then you’re in the right place. Whether you’re a runner who wants to strengthen your hips or someone who sits at a desk all day and experiences stiffness around the hip, the exercises we go through in this video will definitely help.

We’re using a grey theraband (XX Firm) and it’s 1.5m long. You’ll need to create a small loop at one end of the band, so you can put your foot into it.

Watch the video or read more below:

Here are your Three Hip Strengthening Exercises with Resistance Bands to try:

Exercise #1: Side-kick

Start laying on your left side with the band looped around the right foot and hold the end with your hands. We find it more comfortable to use the right arm to hold the band slightly away from the body.

Hover the right leg above the left and bring the knee forwards and then straighten the right leg, aiming to get that leg straight and think about the muscles working around the hips/pelvis.

Repeat 3 x 6 times before moving onto the other side.

Exercise #2: Straight-Leg Kick

Start laying on your left side with the band looped around your right leg and the right leg straight (in-line with the body). Slowly bring that right leg forwards (which will stretch the leg) and then drive the heel back to the start position, engaging the muscles around the right hip/pelvis.

Repeat 3 x 6 times before moving onto the other side.

Exercise #3: Lift and Lower

Start laying on your left side with the band looped around your right leg and the right leg is straight. Slowly bring that right leg up towards the ceiling and then lower back down again. Repeat a number of times, you’ll start to feel the work around the side of the right hip/pelvis area.

Repeat 3 x 6 times before moving onto the other side.

Variation #1: Rotate Knee and Toes (pointed up)

Keeping your leg straight, rotate your knee and toes so they point up towards the ceiling. Bring that right leg up towards the ceiling and then lower back down again.  As you rotate your knee and toes up, make sure that your hips continue to face forward.

Repeat 3 x 6 times before moving onto the other side.

Variation #2: Rotate Knee and Toes (down to the floor)

Rotate your knees and toes down to the floor and lead with your heel. Raise the right leg up and lower back down to the floor.

Repeat 3 x 6 times before moving onto the other side.

Note: You can create a sequence for one side (go through all three exercises, one after the other) before moving onto the other side. In this way, you can get a great workout for each side.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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