Band Hip Rotations

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To do Band Hip Rotations, anchor the band and hold one end in both hands. Stand with your side to the anchor point and your feet about hip-width to shoulder-width apart. Your front toe should be turned slightly open while your back toe should point straight ahead.

Then squat down very slightly, pushing your butt back as you reach your arms back toward the anchor point. Make sure there is tension in the band even as you reach back. Brace your abs and keep your chest up nice and tall. Do not shrug your shoulders.

Keeping your arms fairly straight (aka do not actively bend them, but they may have a slight bend to start), bring the band across your body and up outside your far shoulder. Feel the glute of the leg closest to the anchor point engage and power the rotation. Do not turn it into an arm movement or simply rotate at the waist.

Your back glute should power the rotation. Feel it squeeze as you rotate. Concentrate on using it to power the move. Do not get to focused on bringing the band to a certain point. If you rotate and you don’t bring it up to the shoulder that is ok as long as the glute powers the rotation across.

Bring the band back across your body to the starting position in a controlled fashion. Do not pivot your feet as you perform the move. You want to rotate at the hip because the glute is powering the movement. You do not want your feet to move.

Complete all reps on one side before switching. Focus on squeezing your glutes and bracing your abs. Do not shrug your shoulders or round over.

Variations and/or Modifications:

  • Stability Press
  • Wood Chopper