Resistance Band Exercises for Hip, Gluteus and Pelvic Strength | Strength Training

September 23, 2013

This set of restistance band exercises for hip strength is awesome! Don’t let the easy and good look moves deceive you… These are a sure to set you on fire!

 

Killer hips! Try this awesome iso band exercise for glute and abductors. Also hits the back. Open, Hold and burn! pic.twitter.com/dRKIhFV6iw

— Si Boards, Inc (@siboards) September 23, 2013

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A Great Non-Weight Bearing Hip Exercise

These exercises stimulate everything from the ankle to the hips and postural muscles. At the end of bootcamp class or training when everybody is blasted tired from running and leg work- this is a perfect end to the day. If recovering from an injury and you can’t bear weight- this is perfect for maintain hip strength.

Strong hips and gluteal muscles are a foundation for pelvic stability and core control. If you lack the strength in your hip complex you might have SI joint dysfunction, poor jump landing mechanics, excessive low back movement and a higher risk for injury including ACL tears.

These exercises target the hip abductors- tensor fascia lata, gluteus medius, gluteus minimus and gluteus maximus as you open your legs and feet outward. You will also feel the posterior side gluteus maximus, latisimus dorsi, hamstring and calf and anterior sides rectus abdominus, psoas group and quadriceps group activate in opposing legs as you do the triangle shuffle.

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Let The Burning Begin!

I like to do these resistance band exercises slowly and with a 2-5 second hold at the end range. This ensures I am not powering through the motion, but getting full activation of the muscle through the entire range of motion.

A 22″ inch loop band works great and you can buy these pre-made or tie a resistance band together. I’ve also used a fabric covered resistance tube with handles at each end. Be careful when using a round tube with bare feet or flat shoes. The round tube can slip off your feet and hit you in the face. Make sure the band is always secured in the arch of your shoe.

I always engage my postural muscles as I hold the band. To do this, drop your shoulder blades down and squeeze them towards your spine. Then bring the band towards your chest and stabilize your hands. You’ll feel the endurance in your postural muscle as you hold steady for a few minutes. Secondly, this help teach your body to engage your trunk stabilizers as your hips move through motion.

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Here’s The Detail On These 4 Great Resistance Band Exercises:

Triangle Opener:

This advanced exercise requires good low back and abdominal strength to hold your legs in full extension. Your hips should be at a 30-45 degree angle. Start with the band/feet 12″ inches apart with slight tension. Then double the band length as you push it open with your feet. Avoid the band collapsing and your feet touching between reps.

Keeping the band under constant tension at the start position works on hip endurance. At the end of 10 reps you can increase the intensity by doing small pulses into the end range. This one makes your athletes shed a small tear.

Triangle Shuffle:

Its time to activate the hip flexors and hip extensors at the same time. Imaging as we walk- one leg is forward and one is backward. We need both legs to stabilize our pelvis in opposing muscle actions as we walk and run. Use the same start position as the Triangle Opener and keep the band about 12″ inches apart and under constant tension.

Move the right leg upward and left leg downward. Transition smoothly and repeat this movement with the legs moving in opposite directions as if walking or shuffling forward.  As you keep the band under constant tension, your hip abductors learn isometric endurance control as the hip flexors and extensors move. Don’t forget to hold the position at the end range of motion.

Square Opener:

This exercise fine tunes  your ankle and calf lateral muscles as it takes away the locked knee position. The peroneal group and anterior tibialis muscles are responsible for ankle eversion and dorsiflexion respectively. Place the band around the arches of your feet and around your knees. This is known as the table top position with hips at 90 degrees and knees at 90 degrees.

Keep your knees and ankles 12″ inches apart and in perfect square formation with slight tension on the band. Open your knees and feet at the same time to keep the square shape. Beginners may have a difficult time keeping their feet apart because they don’t know how to properly activate the lateral calf muscles.

To progress this exercise, drop the feet towards the floor and lift back to table top position. This requires abdominal eccentric control on the drop and concentric strength on the lift.

Triangle Leg Drops:

This is an advanced exercise requiring great abdominal strength and control of the psoas group (which originate on the T-12 to L-5 transverse process of the spine) and rectus abdominus. Caution with beginners or clients with an unstable back due to the psoas activation.

Start in the Triangle Opener position with your feet 12″ inches apart and resistance band with tension. Slowly drop your legs towards the ground and just a few inches from resting on the ground. Using your abdominal muscles and the band for extra support, raise your legs back to the starting position.

Progress this exercise by adding a pulsing motion into the band as you lower and raise your legs. You can also do the Triangle Shuffle with a leg drop. These moves are threefold- endurance hip strength, eccentric abdominal control and smooth coordination. You will have a love/hate relationship with this resistance band exercise.

My advice-don’t chew gum at the same time. 😉

Enjoy and fire it up!

 

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