May 7, 2020

Lower Body Mini-Band Home Workout for Better Hip Mobility


Men’s Health/Eric Rosati

You might be doing lots of sitting and a little running, or maybe it’s lots of sitting and lots of running. But if that’s the extent of leg day for your time inside, you’re not setting yourself up for success. You need to use your lower half for more than just being planted on your butt or speeding away from everyone once you get outside.

Trainer Charlee Atkins, C.S.C.S., is especially concerned about how all that sitting is going to affect peoples’ hip mobility.

“Working from home equals a lot of sitting in dining chairs or the couch,” she says. “That is not conducive to hip mobility.”

Atkins uses this 5 exercise mini-band routine to get up and moving. Think of the series as an accessory to leg day that will get you primed to go—or even as something you can do separately from your workout just to stay loose.

Need some bands? Check out this set from Perform Better.

Perform each exercise for 45 seconds, then rest for 15 seconds

  • Quadruped Hip Extension (Right and Left)
  • Lateral Band Walks
  • Squat Duck Walk
  • Squat
  • Clamshells (Right and Left)

    Try 3 rounds of these exercises for a quick 7-minute mobility session. Atkins says you can also slot them in at the beginning a HIIT workout, a more general home lower body workout, or you can add them to the end your routines as a “metabolic finisher”—if you totally cut the rest out of the equation.

    Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move. You can also take on her new 30 day challenge in our streaming All Out Studio app, check out her Le Sweat workout app, and follow her on Instagram to find out when she’s hosting live workouts from her living room.





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