Improve Hip Mobility with This Banded Stretch & Activation Drill
Tight hips? This simple banded exercise is a great way to combine passive stretching with active engagement to help restore hip function, especially if you sit often or experience stiffness during squats or lunges.
How to Do It:
- Secure a resistance band at hip height to a sturdy anchor.
- Loop the band as close to your hip joint as possible.
- Set up so your inside knee (closest to the anchor) is up, in a half-kneeling position.
- Step out slightly to create tension in the band.
- Gently push your knee inward with your hand to feel a stretch across the hip.
- Then squeeze your glutes to drive the knee back outward into external rotation.
- Reset by relaxing between reps.
- Focus on smooth transitions between stretch and activation.
This dynamic stretch is great for opening the hips while training the glutes to stabilize—helping reduce pain and improve performance.
Want to learn how to integrate more joint-focused drills into your workouts? Movement ReDefined helps you move with strength, stability, and purpose—one rep at a time.