It Starts at the Hips: The Hip-Hammy Hustle
Your hamstrings, glutes, and hips are about to wake up.
This short, resistance-band flow builds functional strength and mobility where it matters most — in your hips and legs. You’ll move through a focused sequence of banded deadlifts, abductions, and rotations to strengthen your lower body and improve overall control.
When your hips feel tight or unstable, this 8-minute resistance-band sequence helps restore control and mobility. Each rep builds functional strength that carries into how you walk, squat, and move through your day.
You’ll work through a smart progression of banded deadlifts, abductions, and rotations to strengthen glutes, hamstrings, and deep hip stabilizers. Each movement builds control and coordination before combining into a flowing sequence that challenges your balance and awareness. And yes, there’s a balance challenge if you’re up for it.
Strengthen your hips and hamstrings to move with more control, balance, and ease in everyday life.
Movement Notes & Tips:
- A light or medium resistance band works best for control and range.
- Engage your core throughout to keep your abdominals active and protect your lower back.
- Stabilize your balance by lightly touching a wall or chair if needed.
- Squeeze your working arm like you’re juicing an orange in your armpit — this fires up shoulder stability.
- Hinge from your hips, not your back. If your low back feels strained, keep it straight and brace your abs.
- Keep your resistance-band foot flexed to activate energy through the whole leg.
- Stack your bones: ear over shoulder, shoulder over hip, hip over knee, knee over ankle, ankle over foot — without leaning to the side.
Why This Flow Works:
- Strengthens glutes, hamstrings, and deep hip stabilizers
- Improves hip mobility, balance, and coordination
- Builds functional lower-body control for daily movement
- Uses just a resistance band — no equipment
All you need is a resistance band and 8 minutes. No inversions, no equipment — just smart, intentional movement that keeps your hips happy.
Strong hips don’t just happen — they’re built with mindful movement like this. Keep showing up, and your body will thank you for it.
Move smart, feel good, stay strong — see you next time.
🔗 Try my other mobility focused classes:
Reclined Karate Chop
Pancakes and Waffles – Mobility Sequence for Hips
The Sumo Shot Put Slide