Hip strengthening - band Monika

Provided for:

Video Bridge with Hip External Video Squat, Alignment

Rotation
Stand with feet hip-width
Lie on your back with knees apart and an exercise band
bent and an exercise band placed around your legs just
loop placed around your above or under your knees
thighs near your knees. with the slack taken off the
band.
Rotate your knees slightly
outwards against the Squat down by moving your
resistance. pelvis backwards and
Squeeze your buttocks and bending your knees. Actively
roll the pelvis off the floor. push your knees against the
Keep your knees apart. band to keep hips, knees
In a controlled manner, return and toes aligned.
to the starting position.
Repeat 10 times.
Repeat 10 times.

Video Glute Walk Video Lunge, Alignment

Stand tall, with an exercise Stand in a split stance
or loop band around your position with an exercise
legs (slightly above or under band around your front leg
the knee joint). (under or above the knee)
and attached firmly to the
Take a hip-width stance so side so that the band pulls
that the band tightens and your knee inwards.
squat down. In this position,
step to the side then return, Squat down and push back
keeping the band tight at all up. Consciously activate your
times. buttock muscles to keep hip,
knee and toes aligned.
Repeat 10 times.
Repeat 10 times.
Note:
Focus on using your buttock Note: The shin of the front leg
muscles. stays upright.
You can also step forwards
and backwards, but
remember to keep feet at
least hip width apart.
Video Hip Flexor Strength and Video Bent Leg Hip Extension
Trunk Rotation Control
Lie on your stomach with a
Stand tall, trunk active. An towel placed under your
exercise is attached to your lower abdomen/pelvis. Your
ankle, hip straight and slack knees are bent to 90
taken off the band. degrees, hips are straight
and lower back in neutral
Pull the knee forward while position.
the opposite arm moves
forward as in running. Return Lift your heels towards the
to the starting position in a ceiling by squeezing your
controlled manner. buttock muscles. Keep your
knees hip-width apart and
Repeat 10 times. hold the tension for a
moment. Lower the legs
Note: Avoid rotating and back on the floor.
tilting from the pelvis and
maintain a neutral spine. Repeat 10 times.
Video Single-leg Squat with Video Mini Band Resisted Sidelying
Exercise Band Clam Shell
Stand on one leg, with one Start in side lying with your
end of exercise band under legs bent and a mini band
your foot. Hold the other end around your thighs, close to
with opposite side hand and your knees. Slightly lift your
tighten the slack off the side off the floor.
band.
Lift and rotate the upper knee
Squat down and keep your upwards. Keep your feet
knee and toes pointing together and pelvis pointing
straight forward. Push back straight forward. Feel the
up to the starting position. tension in your buttocks.
Lower the leg back to the
Repeat 10 times. starting position.

Repeat 10 times.

Video Resisted Hip Extension in Video Resisted Hip Abduction in

Push Up Position with a Mini Side Plank with a Mini Band
Band
Start in side lying, with your
Start on your hands and heels together and a mini
toes, with arms straight and band around both ankles.
hands under shoulders. Body Upper body is supported on
is in a straight line and a mini your forearm and elbow is
band is around your ankles. straight under your shoulder.
Slightly push your upper Push your forearm against
back upwards to lengthen the floor and lengthen your
your arms. arm and neck. Lift your pelvis
up, so that your body is in a
Lift leg by extending the hip straight line, straighten your
against the resistance from hips and hold the position.
the band. Slightly holding
back the movement, bring Lift the upper leg upwards
the leg to the starting against the resistance from
position. the band. Feel the tension in
your buttocks. Holding back
Repeat 10 times. the movement, lower the leg
back down.

Repeat 10 times.

Video Mini Band Resisted Marching Video Mini Band Resisted Sidelying
Clam Shell
Start by standing with a mini
band around both feet and Start in side lying with your
arms relaxed by your side. legs bent and a mini band
around your thighs, close to
Lift one leg and bring your your knees. Slightly lift your
knee towards your chest side off the floor.
against the resistance from
the band. At the same time Lift and rotate the upper knee
keep the hip of the upwards. Keep your feet
supporting leg straight. Keep together and pelvis pointing
your upper body upright and straight forward. Feel the
let arms swing by your sides tension in your buttocks.
at the same tempo as your Lower the leg back to the
legs march. starting position.

Repeat 10 times. Repeat 10 times.