Hip and Glute Short Band Routines

Consult your physician before beginning any fitness plan, or use of exercise equipment. When doing any workout, pay attention to your body. If a particular movement using any Gobuca products is too difficult or painful, do not push your body to complete it.

Choose the Right Band: If the exercises are too difficult for you, try switching to a lighter resistance band. As you build strength switch to a stronger band to increase resistance. Warm Up First: Stretch or do some light cardio to help prevent injuries. Form is the Key: Keep your movements controlled and deliberate. Focus on quality and not quantity. Pay attention to your posture/alignment. Shake it Up: Our bodies are smart!! They quickly learn our routines and adjust accordingly. To keep improving add Include a variety of banded hip exercises in your routine to work your muscles from different angles. This promotes balanced muscle development and reduces the risk of overuse injuries. Stay Consistent: Like any exercise program, consistency is key... Keep Moving Forward! Don’t give up! 

Glute bridge, aka Hip raise, is a favorite for its ability to work the hips, core, lower back and glutes, aka butt.  

To do this exercise, follow the steps below: 

• Wrap the resistance band over your thighs. 
• Lay flat on the ground with your feet shoulder-width apart. Arms to your side 
• As you raise your back off the mat, your knees should be pushed outward toward the band. For best results, your knee to your foot should be at a 90-degree angle 
• As you do this, tighten your core. 
• Repeat this for 2-3 sets with 20 reps per set. 

Banded Clamshells are another great exercise to help stimulate hip muscles.   

To do this exercise, follow the steps below: 

• Place the band just above the knees. 
• Lie on your side with one arm propped up. 
• Your knees should be close together and bent at a 45-degree angle. 
• Lift one knee slowly and deliberately away from the other, keeping your feet together. 
• Do this for 30 reps, then repeat on the opposite side. 

The Banded Fire Hydrant, resembles the motions a male dog does when peeing on a hydrant. Another great exercise for the glutes and hip mobility.  

To do this exercise, follow the steps below: 

• Wrap a resistance band around your knees. 
• Get down on all fours with your elbows and knees on the floor. 
• Raise the right knee to hip level and to the side. Slowing lower your leg down to starting position. 
• Do this for 10 reps and switch to the other leg. 

The Banded Donkey Kick is a well loved exercise if you want to build your butt.  

To do this exercise, follow the steps below: 

• Wrap a resistance band around your thighs 
• Start on all fours with your knees under your hips and hands under
  your shoulders.
• Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2- 3 seconds. Return to starting position and repeat for 10 – 15 times. 
• Keep your core engaged and do not arch your back.

This resistance band workout will make your hip muscles flex twice as hard as they would in a regular squat. 

To perform this exercise, follow the steps below: (If this is your first time doing this exercise, start off slow and work your way up in reps and sets.) 

• Start by standing with your knees slightly bent, your feet wider than hip-width apart, and your resistance band around your thighs. 
• Squat down and start pulsing. Concentrate on feeling the muscles. 
• For the pulse, start at the bottom, move up an inch, then move back down an inch. 
• Repeat this for 3 sets with 20 reps per set. However, remember it's the quality of the exercise and not the quantity.

Banded seated abductions can help improve overall hip strength. This is a great exercise that can be done anywhere you are sitting. Some like to do it while working at their desk, watching TV or browsing social media. 

To do this exercise, follow the steps below: 

• Sit on a chair and place your feet flat on the ground. 
• Wrap a resistance band around your thighs, a few inches above your knees. 
• Keep your back straight and your chest up. 
• Push your knees outward to the side and then bring them back slowly to the starting position. 
• Repeat this for 2-3 sets with 20 reps per set. 

Banded monster walks. Yes, these are similar to the banded lateral walk, except with banded monster walks you walk forward rather than side to side. Both are great exercise if you want to strengthen your hip joints. 

To do this exercise, follow the steps below: 

• Wrap the resistance band over your ankles or over your knees (choose a resistance band strength that allows your knees to remain out) 
• Place your feet hip-width apart. 
• Put yourself in a half-squat. Half, not a full squat. 
• Step forward 10 steps and backward 10 steps. This counts as one set 
• Try to complete 3-4 sets without stopping.