5 Hip Resistance Band Exercises For Stability and Control

Training the small stabilising muscles of the hips is not often considered when people think about resistance training. However these exercise can be extremely important for both athletic and elderly populations, or anyone recovering from a hip injury of differing severity. Having exercises you can use to stabilise the hips is important, in this article I provide 5 of these kinds of exercises, why they are beneficial and my rational behind their selection.

5 min read
Sean Klein
Written by
Sean Klein
Published on
29/04/24
Last updated
08/05/24
Tertiary
Lower Body
Hinge
Warmup
Lower Body
Hip Dominant
Tertiary
Lower Body
Hip Dominant
Core
Lower Body
Anterior Core
Secondary
Lower Body
Hip Dominant

Get weekly roundups of the best training tools in your inbox, every Monday.

No spam – just thoughtful training advice

In This Resource
  • Resistance Bands of Differing Band Tensions
  • Which Movement Patterns Involves The Hips
  • Which Movements Will This Article Put Emphasis On
  • Benefits of These Style of Hip Movements With Resistance Bands
  • Rehabilitation
  • Injury Mitigation
  • Athletic Performance
  • Day to Day Tasks
  • How To Integrate These Hip Exercises Into Your Programme
  • Full Body Resistance Training Programme
  • Stand Alone Circuits
  • Sample Hip Circuit With Resistance Band
  • 5 Hip Resistance Band Exercises For Stability and Control

Resistance Bands of Differing Band Tensions

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.

Sample Hip Circuit With Resistance Band

Complete 3 rounds

1. Lateral Banded Walks

Complete 20 repetitions

2. Quadrupled Banded Extensions

Complete 10 repetitions

3. Leg Scissors With Band

Complete 16 repetitions

5 Hip Resistance Band Exercises For Stability and Control

Buy Bands
Tertiary
Lower Body
Hinge
Buy Bands
Warmup
Lower Body
Hip Dominant
Buy Loop Bands
Tertiary
Lower Body
Hip Dominant
Buy Bands
Core
Lower Body
Anterior Core
Buy Bands
Secondary
Lower Body
Hip Dominant

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.