Resistance Band Exercises - Hip 

Person doing a hip extension exercise with resistance bandsHip Extension


Attach the tubing to an ankle-high hook or under a door. Facing the door, place your foot through the handle or wrap the tubing around your ankle. Stand upright, feet shoulder width apart, and hold onto a broomstick or some other support. The leg that is working should be extended in front of your body ten to twelve inches. Keeping the torso upright, move the leg with the tubing straight backwards as far as possible, pause, and return slowly to the starting position. Do not bend forward from the waist to try to increase the range of motion; maintain an upright torso at all times. 

Woman doing hip flexionsHip Flexion


Attach the tubing to an ankle-high hook or under a door. Facing away from the door, place your foot through the handle or wrap the tubing around your ankle. Stand upright, feet shoulder width apart, and hold onto the machine or some other support. The leg that is working should be extended behind your body ten to twelve inches. Keeping the torso upright, bend the leg with the tubing and raise your knee straight forwards as far and as high as possible, pause, and return slowly to the starting position. Do not bend forward from the waist to try to increase the range of motion; maintain an upright torso at all times. 

Woman performing a hip adduction exercise with resistance bandsHip Adduction


Attach the tubing to an ankle-high hook or under a door. Facing sideways, place your foot through the handle or wrap the tubing around your ankle. Stand upright, feet shoulder width apart and hold onto a pole or some other support. The leg that is working should be extended in to the side of your body 18-24 inches. Keeping the torso upright, move the leg with the tubing across your body as far as possible, pause, and return slowly to the starting position. Do not bend forward from the waist to try to increase the range of motion; maintain an upright torso at all times. 

Woman doing hip abductionsHip Abduction


Attach the tubing to an ankle high hook or under a door. Facing sideways, place your foot through the handle or wrap the tubing around your ankle farthest from the door. Stand upright, feet shoulder width apart and hold onto a pole or some other support. The leg that is working should be crossed in front of your body six to eight inches. Keeping the torso upright, move the leg with the tubing straight sideways as far as possible, pause, and return slowly to the starting position. Do not bend forward from the waist to try to increase the range of motion; maintain an upright torso at all times. 

Go to page 5, leg exercises


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