About This Resistance Band Routine
Strong glutes keep your hips, knees and lower back happy. This resistance band lower body routine activates them with three classic band exercises, then uses a strap (or the same band) to stretch your legs.
What This Routine Targets
Your glutes and hips get the strength work. Your quads, hamstrings and inner thighs get the stretch.
What’s Included
Six moves in six minutes: lateral band walks, banded clamshells and banded glute bridges, followed by a strap quad stretch, a strap hamstring stretch and a strap inner thigh stretch, all lying down.
Who Should Try This
Runners, walkers, anyone with tight hips from sitting, and anyone looking for a simple glute warm-up. You’ll need a mini loop band and a strap, belt or long band.
Tips for Best Results
Keep the band around your thighs just above the knees and press outward against it the whole time. Move slowly in the strength moves. In the stretches, let the strap do the work so your neck and shoulders stay relaxed.
Lateral Band Walk
Duration: 1:00
Step side to side against a band to fire up your glutes and build strength around your hips.
Difficulty: Beginner
Instructions
- Place a resistance band just above your knees or around your ankles and stand with feet hip-width apart.
- Bend your knees slightly and sit your hips back into a quarter squat.
- Step one foot out to the side, then follow with the other foot, keeping tension on the band.
- Take several steps in one direction, then walk back the other way.
Tips
- Keep your toes pointing forward and don't let your feet come all the way together.
Adjustments
- Tie a towel or belt loosely above your knees if you don't have a band, or walk without one.
- Take smaller steps or stand taller if your knees feel strained.
Banded Clamshell
Duration: 1:00
Open your knee against a band to strengthen your glutes and support stable, happy hips.
Difficulty: Beginner
Instructions
- Place a resistance band just above your knees and lie on your side with your knees bent.
- Stack your hips and rest your head on your bottom arm.
- Keep your feet together as you lift your top knee against the band.
- Pause at the top, then lower slowly with control.
Tips
- Keep your hips stacked so your pelvis does not roll backward.
Adjustments
- Tie a towel or belt loosely around your knees if you don't have a band, or skip the band to start.
- Make the lift smaller if your hip feels pinched.
Banded Glute Bridge
Duration: 1:00
Lift your hips with a band around your knees to wake up your glutes and support your lower back.
Difficulty: Beginner
Instructions
- Place a resistance band just above your knees and lie on your back with knees bent and feet flat.
- Press your knees gently out against the band.
- Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, then lower slowly and repeat.
Tips
- Keep pressing out against the band so your knees stay in line with your feet.
Adjustments
- Tie a towel or belt around your thighs if you don't have a band, or do the bridge without one.
- Lift your hips only partway if your lower back feels tight.
Strap Quad Stretch
Duration: 1:00
Use a strap to draw your heel toward your glute and stretch the front of your thigh without straining to reach your foot.
Difficulty: Beginner
Instructions
- Lie on your side or on your stomach and loop a strap or band around one ankle.
- Bend that knee and bring the strap over your shoulder, holding it with both hands on the same side.
- Gently pull the strap to draw your heel toward your glute until you feel a stretch along the front of your thigh.
- Keep your knees close together and breathe steadily as you hold, then switch sides.
Tips
- Tuck your tailbone slightly and keep your hips facing forward rather than letting your back arch.
Adjustments
- Use a towel or belt if you don't have a strap.
- Hold the strap further from your ankle if pulling your heel close feels strong.
Supine Strap Hamstring Stretch
Duration: 1:00
Use a strap to lengthen your hamstring from the floor while your back stays fully supported.
Difficulty: Beginner
Instructions
- Lie on your back with your knees bent and loop a strap or band around the ball of one foot.
- Straighten that leg up toward the ceiling, holding one end of the strap in each hand.
- Gently walk your hands up the strap to draw the leg closer until you feel a stretch.
- Keep your shoulders relaxed and breathe steadily as you hold.
Tips
- Keep your hips level and your lower back resting on the floor.
Adjustments
- Use a towel or belt if you don't have a strap.
- Extend the bottom leg along the floor for a deeper stretch, or keep it bent for comfort.
Supine Strap Adductor Stretch
Duration: 1:00
Let one leg open out to the side with a strap for support to gently stretch your inner thigh.
Difficulty: Beginner
Instructions
- Lie on your back and loop a strap or band around the ball of one foot.
- Straighten that leg up toward the ceiling, holding both ends of the strap in the hand on the same side.
- Slowly lower the leg out to the side, keeping the opposite hip grounded.
- Let the strap take the weight of the leg and breathe into your inner thigh.
Tips
- Lower the leg only as far as your opposite hip stays on the floor.
Adjustments
- Use a towel or belt if you don't have a strap.
- Rest the outer thigh on a pillow or block for extra support.
Build On It
Do this routine as a warm-up before a run or workout, or on its own a few times a week. Pair it with the Resistance Band Upper Body routine for a full session.
