5 Mini Resistance Band Exercises for Hip Strength

Many of us tend to forget about our hips until they give us issues. Strengthening the hip muscles is very important yet very easy to neglect. In this video, you will learn and enjoy an easy hip strengthening workout with a mini resistance band that helps you feel and move better with stronger hips, especially if you spend most of our days sitting.


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#1 – Monster Band Walk

Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Wrap the mini band around your legs just above your knees and bring your hands at chest-height. Bend your knees slightly and hinge through your hips to move into an athletic position. Take a big step on one side, then return to the starting position and repeat the movement on the opposite side.

Monster Band Walk

Start with one set of 5 repetitions on each side. Perform this exercise in a smooth, controlled movement. The intensity is light.

#2 – Forward Walk

Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Wrap the mini band around your legs just above your knees and bring your hands at chest-height. Bend your knees slightly and hinge through your hips to move into an athletic position. Step one foot forward, following with your other foot. Keep your feet shoulder-width apart to maintain band tension. Walk back to return to the starting position.

Forward Walk

Start with one set of 5 repetitions in each direction. Perform this exercise in a smooth, controlled movement. The intensity is light.

#3 – Squats With the Band

Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Maintain a proper alignment with your head, shoulders, hips and legs. Wrap the mini band around your legs just above your knees and bring your hands at chest-height. Contract your core, bend your knees and hinge through your hips to move into a squat position, ideally to about 90 degrees. Raise up to return to the starting position and repeat the movement.

Squats With the Band

Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.

#4 – Hip Hinge

Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Maintain a proper alignment with your head, shoulders, hips and legs. Wrap the mini band around your legs just above your knees and place your hands at your sides. Contract your core, bend your knees slightly and pivot through your hips to bend your upper body forward. Ideally, your back should be parallel to the floor. Raise up and repeat the movement.

Hip Hinge

Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.

#5 – Glute Bridge

Wrap the mini band around your legs just above your knees. Lie on your back on the floor with your arms at your sides, relaxing your upper body. Bend your knees and flatten your feet on the floor, keeping your legs shoulder-width apart. Contract your core, and then push from your heels to lift your hips up. Lower your hips to return to the starting position and repeat the movement.

Glute Bridge

Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.

Give these five hip strengthening exercises a try. Even if you have a job that causes you to sit all day, you can help undo some of the damage that all that sitting causes with these types of exercises.

If you are looking for easy and gentle strength training to melt fat and sculpt and tone your body, then check out the Sculpt & Strengthen Mini Band Workout program.