Resistance Bands of Differing Band Tensions

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Which Movement Patterns Involves The Hips

The hip joint is the largest in the human body and therefore when we discuss “hip exercises” we need to be more specific to ensure that everyone is working with the same definition. The hip joint is involved in a huge number of movement patterns, including the squat, the hinge and glute dominant exercises. These key movement patterns are not exercises I will discuss in these articles as they have articles for themselves.

Which Movements Will This Article Put Emphasis On

I am interrupting people searching for hip exercises as individuals looking for accessory exercises that work the stabilising muscles of the hip joint. These include adduction and abduction but also core and balanced based exercises. These more accessory work style of exercises can be extremely beneficial for numerous reasons that I will discuss below.

Benefits of These Style of Hip Movements With Resistance Bands

Rehabilitation

It is common for athletes and also elderly individuals to have injuries in the supporting muscles around the hip joint, although these can arrive in all populations. These style of light, therapeutic exercises can be the perfect small steps to rebuilding towards full strength. Resistance bands with very low band tension can be an extremely effective way to take these first steps, making them a very effective tool in your tool kit.

Injury Mitigation

The hips are often required to perform organic, complex movement that can challenge the body in a serious way. These movements can risk injury in the hip joint so strengthening the muscles surrounding the hip joint will be an effective way to mitigate hip injuries through increasing stability.

Athletic Performance

Athletes are often performing complex, end range of motion exercises under load and / or on a single leg. These exercise require precise levels of control and balance. In order to perform at the peak of capabilities, physical attributes like hip balance and stability need to be trained successfully. These exercises will help athletes reach these levels of peak performance.

Day to Day Tasks

Having strong and stable hips will not only be beneficial to athletes, it will also help general population individuals perform their day to day tasks with stability and control. Whether it is getting out of a car or going on a challenging hike, improving levels of hip stability will only be a bonus.

How To Integrate These Hip Exercises Into Your Programme

Full Body Resistance Training Programme

These hip exercises should be integrated into a full body resistance training programme. As these exercise provide little stress to the body overall, they will be performed at the end of a session after more challenging and stressful exercises.

Stand Alone Circuits

They can however be done in circuits designed specifically to improve hip stability. The example below involves an exercise for the hips with a resistance band, a bodyweight balance exercise and a core exercises. This could be done before an activity like a run or bike ride, or just as a stand alone circuit.

5 Hip Resistance Band Exercises For Stability and Control