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July 16, 2020 5 min read

You may have seen resistance bands laying around in your gym, but it’s unlikely your gym has grip hip bands. If you’ve ever considered using workout hip bands, you’ve come to the right place. Hip bands offer a good challenge to anyone looking to activate their glutes and hips for a leaner, sexier lower-body shape. 

What’s the difference between resistance bands and grip hip bands? Although some people may rely on resistance bands for their upper and lower body workouts, a grip hip band offers more grip and comfort than traditional resistance bands. The hip bands are often thicker, more supportive, and specifically designed for hip and glute engagement. 

In this article, you will discover more about what hip bands are, what they do and what they’re used for, the benefits of hip bands, how to find a good workout, and some of our top hip strengthening exercises. 

What are Hip Bands? 

We mentioned the thicker design of hip bands, but there’s more to hip bands than meets the eye. Hip bands are made from a soft elastic fabric that features a non-slip inner grip to prevent sliding and discomfort. Hip bands offer more support and resistance to help shape legs, hips, glutes, ankles, and calves when used properly. Best of all, hip bands serve another purpose which is to strengthen and rehabilitate the lower body. 

Hip bands, sometimes called hip circles, booty bands, or butt bands, are popular with anyone looking to tone and improve the performance of their lower body, especially the hips, thighs, and glutes. How do hip bands work? They’re effective by adding resistance and complexity to lower body movements. The added load (resistance) forces the body to work harder, which burns more calories and tones. 

What are Hip Bands

What do Hip Bands Do? 

You may be wondering about hip band uses. The great thing about exercise hip bands is that they aren’t just for the lower body. Because hip bands target smaller muscle groups better than free weights, they can sometimes be used to perform push and pull movements (such as shoulder presses or chest presses). 

Hip bands can also help with mobility issues when they’re used correctly. Studies have shown that hip abduction exercises (which can be performed with hip bands), in both therapy and weightlifting settings, have been shown to strengthen needed muscles for stabilization and injury prevention. By doing hip abduction exercises you also tone and tighten your backside no matter your age. That’s what makes hip bands such an essential and versatile investment for any gym bag. 

The Benefits of Hip Bands

Having mentioned some benefits of hip bands already, there are quite a few more reasons to start incorporating them into your routine. Aside from providing a good workout, improving your mobility, and helping with recovery, hip bands help build muscle.

Hip bands help build muscle by breaking apart muscle fibers in the hips, glutes, and legs. The purpose is to rebuild the muscle fibers and increase strength in those groups. In addition to providing great benefits to the body, hip bands also have their beneficial aspects. Here’s what makes hip bands a staple for any gym bag: 

Matches Your Fitness Level

No matter if you’re just starting with a fitness program or have been an avid athlete, hip bands are easy to use and can fit into any custom workout. In addition to that, hip bands are pretty affordable, with some being under $20

Gives Added Functionality

You may remember from above, but hip bands provide variety and functionality because they can be used for upper body move, especially warm-ups. Use hip bands to test your muscles in new ways so you can get more strength and definition. 

High Durability and Efficiency

Hip bands are proven to be effective in shaping glutes and legs and are made to last for a long time. The material and makeup of hip bands make them lightweight, so they can travel with you and take up a minimal amount of space.  

Picking a Hip Band

To get started with implementing hip bands, there are a few important things to consider. The most crucial aspect to look for is quality. This is a piece of equipment that will be used frequently and should last you a long time. Look for a hip circle band that is enhanced with a non-slip inner traction material, ensuring that it doesn’t slip or pull while you exercise. 

Resistance hip bands can come in several sizes and resistance levels. When looking to invest in one for your gym bag, pick the right size and resistance that will match your ability. Typically, hip band sizes range from 13-inches to just over 16-inches and correspond to your bodyweight. For example, a 13-inch hip band is considered a small (size) for people who weigh 120 pounds or less. Comfort also matters, so make sure the material will be comfortable, move with you, and features a strong elastic. 

Picking a Hip Band


Top Hip-Strengthening Exercises

The resistance hip band can be used for many different exercises such as squat variations, step-ups, thrusts, side steps, focused contractions, lunges, and other glute workouts. If you’re looking for a few ideas on how to incorporate hip bands in your routine, here are a few hip-strengthening exercises you can do.

Squats (Quarter Move)

This squat variation is made to engage your hip-abductor and help with knee position and stability. The muscles being worked include your glutes, quads, hamstrings. Here’s how to perform the move: 

  • Start by placing the hip band slightly above your knees and stand should-width apart, with a slight bend in your knees. 
  • Keep your chest high and your core engaged as you squat down and bend your knees to 90 degrees (or as low as you can for added difficulty).
  • Try to push against the bands with your knees during the entire movement
  • Once you’re in a full squat position, stand up just one-quarter of the way up, then move back down into a squat position
  • From the squat position, stand back up, completing one single repetition.
  • Repeat the process for as many times as you can (shoot for at least 10).

Sideway (Lying) Leg Lift

Taking it down to the floor in a lying position, the sideways lying leg lift helps strengthen the hip abductor muscles and helps with mobility. There are two ways you can do the move, one easy and one hard. Here’s how you can perform either move: 

  • Start by lying on your side with your legs stretched out and stacked on top of each other. 
  • Place the hip band slightly above your knees (the easy way) or place the band around your ankles (the hard way).
  • You can support your head with your hand as you’re lying down or simply straighten the arm out for stability
  • With the leg facing the ceiling, lift it as high as possible without contouring or stressing your hip.
  • Make sure that your upper legs travels vertically and is in line with your resting leg.
  • Focus on your form and tempo, not rushing to complete each rep.
  • Repeat the move for 10-12 repetitions before moving on to the other leg.

Those are just a few examples of what you can do with hip bands. There are plenty more moves you can follow or adapt as you develop your routine. Remember that form and stability is important, otherwise, you risk injuring yourself. 

Closing the Loop (Band)

Don’t mind the "loop" pun above — we’re just closing up this article. If you made it this far, you’ve discovered more about what hip bands are, what they do and what they’re used for, the benefits of hip bands, how to find a good workout, and some of our top hip strengthening exercises. 

Looking to snap one for your gym bag? Gymreapers makes quality gym equipment and apparel, including hip bands. Check out the choices in the shop section to find the right one for you.


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