a couple of months ago

Hip Strength Exercise Video (with resistance band)

This exercise will strengthen the muscles on the outside of your hip. These are important muscles for walking, stair climbing, maintaining our balance and cushioning our hip bones. 

When you work the muscles around the hips, they place a load the bones. Over time (ie. we have to keep doing the exercises!), this will increase bone density and reduce your risk of a hip fracture. 


Did you know that regular exercise is one of the best ways to avoid or reduce pain from arthritis?

By strengthening these and other muscles around the hips, you may experience less pain and discomfort from arthritis. 

How to do the Hip Wrap exercise:

  • Start sitting at the front of a chair with your feet and knees together
  • Take your exercise band and wrap it flat around your thighs. Hold both ends of the band to keep it secure.
  • Step your feet out to hip width apart (you should already feel some tension on the band)
  • Sit up really tall, with good posture and your tummy muscles pulled in tight
  • Push your knees out into the band and hold for 5 seconds (or less if you can't do 5 seconds yet)
  • Don't hold your breath - count out loud if you can
  • With control, gently release and take your knees back to hip width apart (your knees shouldn't come together)
  • Repeat (up to 12 times, but start from 5 and build up if you need to)

Remember to: 

  • Make sure the band stays flat 
  • Pull up tall and keep your tummy tight
  • Keep your feet flat on the floor
  • Use a lighter or stronger band as needed

More exercises using bands

Let me know if you enjoy this exercise, and if you would like more strength exercises with bands. Pop a comment below this post or leave a message on our contact us page.

Our Strong Foundations video series includes one of our class workouts which uses exercise bands. Pop your first name and email address in the box below to get your five, free home exercise videos from Vida Wellness.

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The videos are all online (you don't need to download anything) and you can watch them at any time, on any device.


All material in this article is provided for information and educational purposes only. It is not advice and should not be relied on as such. Always consult an exercise or health professional if you have any health issues and need personalised advice. With this in mind, we hope you enjoy reading our articles.


Written by Claudine Aherne - Specialist Exercise Instructor, Vida Wellness