Purpose

Hip band work helps improve glute activation, hip stability, pelvic control, and running mechanics.

For distance runners, strong and stable hips can help reduce common issues such as knee collapse, IT band irritation, piriformis tightness, and inefficient stride mechanics.

Hip band work should be controlled, deliberate, and high quality. This is not a conditioning workout.

When To Use

Hip band work is typically used after running workouts or before speed work or races when extra glute activation is needed.

In the summer training plan, hip band work will usually appear on:

• Monday

• Thursday

Hip Band A

Routine

Monster Walk Forward

10 meters

Monster Walk Backward

10 meters

Lateral Walk Right

10 meters

Lateral Walk Left

10 meters

Single Leg RDL Reach

5 each leg

Single Leg Glute Bridge

8 each leg

Prone Straight-Leg Glute Lifts

10 each leg

Lie face down with legs straight. Keep hips pressed into the ground. Lift one straight leg by squeezing the glute, then lower with control.

Cues

• Stay athletic.

• Keep tension on the band.

• Keep knees pushed slightly out.

• Do not let hips drop or rotate.

• Move with control.

• Quality matters more than speed.

• During prone straight-leg glute lifts, squeeze the glute instead of arching the low back.

Hip Band B

Routine

Monster Walk Forward

10 meters

Monster Walk Backward

10 meters

Lateral Walk Right

10 meters

Lateral Walk Left

10 meters

Mini-Band Clamshell

15 each side

Standing Hip Flexor Hold

20 seconds each leg

Cues

• Control every rep.

• Keep tension on the band.

• Avoid twisting during clamshells.

• Stay tall on hip flexor holds.

• Focus on feeling the glutes working.