Exercises with Hip Resistance Band to strengthen your legs and glutes

Do you have a Hip Resistance Band ? Here are some exercises you can do at home or anywhere.

A Hip Resistance Band is economical, versatile, lightweight and portable; they come in three levels and sizes.

Hip band exercises are really good for working the gluteal muscles: the gluteus maximus, gluteus medius and gluteus minimus, as well as the leg muscles.

The website boldtribe.com explained 5 exercises that will help you tone your legs and glutes:

Sideline walks - 20 repetitions

• Place the mini band around your ankles.
• Stand in a quarter squat position, a less deep squat position, with your feet about hip-width apart, hands on your chest or hips.
• Step to the right with your right foot, so that your feet are shoulder-width apart. Then, follow with your left foot so that your feet are hip-width apart.
• Three steps to the right, then three to the left.
• That's 1 repetition, do 20 repetitions.
• Try to keep your weight centered, keep your core engaged, and maintain constant tension on the band.

Hip bridge - 20 repetitions

• Wrap the mini band above your knees.
• Lie on your back and place your feet on the ground a few inches from your buttocks.
• The feet should be hip-width apart.
• Push through your feet and lift your hips toward the sky until they are in line with your knees and shoulders, and squeeze your glutes at the top.
• Lower your bottom, stopping a few inches above the mat. 

Leg raises to kneel - 10 repetitions on each side

• Begin kneeling with the mini band wrapped around both legs just above the knees.
• Place your left hand on the floor while extending your right leg into a supported side plank. This is your starting position.
• Lift your right leg up so that your foot lifts off the ground. Then, lower it again to begin allowing only your toes to touch the floor.
• That's 1 repetition, do 10 and then repeat on the opposite side.

Standing glute exercises - 20 repetitions

• Place the mini band around your ankles.
• With your hands on your chest or hips, put all your weight on your left leg and place the toes of your right foot on the ground about an inch diagonally behind your left heel, so that there is tension in the band.
• Tighten your abdominal muscles and tuck your pelvis down as you kick your right leg back about 6 inches.
• Keep your knee straight.
• Return your right foot to the ground, maintaining tension on the band, for 1 repetition.
• Do 20 repetitions.
• Switch sides and repeat.
• This isn't a big movement; if you feel your lower back arch when you kick, make the movement smaller.
• Try not to put any weight on the leg you are kicking, as it falls back to the ground.

Ankle jumping jacks - 20 repetitions

• Place the mini band around your ankles.
• Stand in a quarter squat position, one squat lower, with your feet about hip-width apart, hands on your chest.
• Jump your feet out and in for 1 repetition.
• Do 20 repetitions.
• Try not to let your body rise too high, and land with your weight mainly on your heels, not your toes.