Hip and glute band workout for seniors (resistance band hip exercises)

written by Nina Shantel, RealDietHelp.com, published December 28, 2021

Seniors tend to have weak hips and medial glutes, which can cause pain, imbalances, inactivity, and injuries. These simple and easy hip and glute (the butt) exercises with the addition of a glute band, also referred to as a resistance band, can be done at home.

I recommend this routine to be performed three times a week with a day off in between (example: Mondays, Wednesdays, and Fridays). I will also be creating a video with music with these exact exercises to make the workout even more fun.

seated banded abductions

Below is a list of exercises showing in the video:

  1. Seated banded abductions (sit in a chair or on a mat)
  2. Step-back (hold onto chair for balance)
  3. banded side-step
  4. Donkey kicks (hold onto chair)
  5. Monster walks
  6. Banded glute bridges
  7. Banded cha-cha (45-degree step backs)
  8. Hip thrust on a Swiss ball or edge of couch with a glute band
  9. Tap front, tap side, tap 45 degrees back, repeat
  10. Banded glute bridge with feet on a chair or couch
  11. banded fire hydrants
  12. banded prone leg lifts on all fours
  13. banded side leg-lifts (move band closer to hips)

Cool-down stretches:

cobbler’s pose stretch for inner thighs and hips

Figure-four seated glute stretch

Glute stretch (lay on your back)

Cobbler’s pose (inner thigh and hip flexibility stretch) [see photo above]

Click the play button below to start this 30-minute workout (the follow-up workout with music is below this one:

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