Thera-Band is a brand of resistance band that can be used for strengthening your hip muscles. Focusing on large muscle bellies as well as small stabilizing muscles, Thera-Band exercises can provide you a well-rounded hip exercise routine. Understanding the appropriate protocol, setup and procedure for your hip exercises will help you to target your hip muscles and reduce the risk of injury. Use a thicker band with higher resistance to challenge yourself and gradually increase your strength further.
Setup
Exercise in front of a mirrored wall to monitor your form and always use a complete band that is not torn. Move slowly in both directions through each movement to work your muscles concentrically and eccentrically, optimizing your results. Use a chair to stabilize yourself, if needed, when standing during an exercise. However, as you progress, complete the exercise without the chair so that you can challenge your stabilizing muscles as well.
Hip Adduction/Abduction
Wrap a loop of Thera-Band around a dining room table leg, or other sturdy, stable securing point. Wrap the other end of the loop around your ankle. Stand with the table to your side and your foot out to your side slightly. Keeping your knee straight, bring your leg across the front of your body, extending over the other leg if possible. Repeat 30 times on each leg. Similarly, perform abduction by rotating your body so the the band crosses in front of your body and the table is on the opposite side from the leg you are exercising. Starting with your feet together and your knees straight, raise your leg sideways away from your body without moving your trunk.
Hip Flexion
With your Thera-Band around your ankle and secured to a table leg, stand with the band stretched behind your body and the leg you are strengthening slightly behind the other. Keeping the knee straight, lift your leg forward and then slowly return your leg to the floor, repeating this 30 times on each leg. To target an alternate set of hip muscles, perform this exercise with your knee bent on the leg you are exercising while your standing leg remains straight.
Hip Extension
Standing with the Thera-Band stretched straight in front of you and secured to a table leg, lift your leg behind you. Keep your knee straight throughout the exercise to focus the resistance on the center and bottom of the thigh. Target your buttocks and lower back by completing the exercise with your knee bent. Tighten your abdominal muscles and hold them tight throughout these hip extension exercises to reduce strain on your lower back.
Member Comments