Fix Hip Pain Using This Simple Band Setup
Welcome to my very messy garage gym. Today, I'm showing you a powerful setup that can help you train away hip pain and build strong, mobile hips—all with just resistance bands and some sturdy anchor points.
What You Need
- Two solid upright anchor points (squat rack, railing, stair posts, etc.)
- Two long resistance bands (approximately 41" bands recommended but use what works for your space)
How to Do It
- Anchor each band to a solid post about hip height, directly across from one another.
- Step over the bands and then move in or out to add tension to one of the legs.
- Hold onto something if needed, then slowly explore different motions (flexion, extension, abduction, adduction, rotation, etc.). You can also move into a squat, lunge, or other loaded position.
- Find the weak positions and angles and do static holds and/or controlled repetitions til you get tired.
- Repeat two to four times a week (or more if that feels good for you)
Why This Works
This band setup allows your hips to move through challenging ranges in a supported, stable way. Whether you're dealing with hip impingement, stiffness, or just want to bulletproof your hips, this exercise trains strength and stability where you usually feel weak or vulnerable.
Where You Can Do It
Your garage gym, commercial gym, balcony, stairwell… anywhere you’ve got two upright posts. This isn’t fancy, but it is effective.
Who Should Try This?
- Anyone with chronic hip pain
- People recovering from hip injuries
- Movers, lifters, surfers, runners—basically anyone who uses their hips
