howto-band

Start here (first time-users)

General Exercise Recommendations

This guide includes a progression of exercises tailored for strengthening your hips, glutes, and core muscles, starting with ground-based exercises and progressing to more complex movements to allow you to progress at your own pace.

Try these exercises first without the Band to get comfortable with the motion, and then use the Band for more resistance. As you continue to gain strength, you may perform more challenging modifications of each exercise. Only progress when you are ready for it.

If any of these exercises are causing or increasing your pain, please stop. Try a different exercise, pick an easier modification, and only work through a pain-free range of motion. If you still experience pain, please stop and consult your healthcare practitioner.

Before using the Band, review the safety guide included in your box.

clam shells

Lie on your side with the band around your thighs. Bend your knees to about 90 degrees and position them slightly in front of your body. Keep your feet together and lift your top leg, reaching your top knee forward to keep it directly over your bottom knee.

You shouldn’t be able to open your legs more than the length of your hand. You should feel the outside of your hip and glute working.

glute bridges

Lie on your back with the band around your thighs. Have your knees bent and feet flat on the ground about an arm’s length away. Press through your heels to lift your hips off the ground, reaching your knees away from you, keeping tension on the band around your thighs. You should feel your glutes, legs, and core working.

To make these more challenging, you can add some weight by holding a dumbbell on your hips. You could also turn it into a hip thrust by resting your upper body on a bench.

hip pulses

Lie on your back with the band around your thighs, your knees bent, and your feet planted on the ground. Open your knees to the side. Pulse in and out. You should feel the outside of your hip and glute working.

To make these more challenging, perform the pulses at the top of a glute bridge.

planks

Place the band around your thighs. Get into a plank position (on your forearms or with your arms straight), with your pelvis in a neutral or slightly tucked position. Hold that position without letting your core drop towards the floor. Focus on pushing the ground away from you with your hands or elbows and keeping your spine long. You should feel your abdominals, obliques, and shoulder stabilizing muscles working.

To make these more challenging, hover one foot just above the ground.

squats

Place the band around your thighs in a standing position. Place your heels about shoulder-width apart. Squat down and bring your hips back as if you are sitting in an imaginary chair. Keep your knees behind your toes and press out against the band. Return to standing. You should feel your glutes and legs working.

To make these more challenging, add weight by holding a dumbbell or kettlebell in front of you to make it a goblet squat.

Hamstring Bridges

Lie on your back with the band around your thighs. Have your legs almost straight, your knees slightly bent, and your heels on the ground. Press through your heels to lift your hips off the ground, reaching your knees away from you, keeping tension on the band around your thighs. You should feel your hamstrings and glutes working.

To make these more challenging, elevate your feet on a bench.

GLUTE KICKBACKS

Start on your hands and knees with the band around your thighs. Kick one leg back behind your body with your knee bent and squeeze your glute at the top. Try to keep your body still, only moving your leg. You should feel your core and glute working.

To make these more challenging, perform these with your leg straight behind your body.

Fire hydrants