- EquipmentBand
- PatternMobility
- Repsheld for time
- One side at a time
Anchor a heavy band low and loop it around the top of one thigh, close to the hip crease. Step away to put tension on it and kneel or lunge.
First cueKeep the band high on the thigh.
How to do the Banded Hip Distraction
Set up. Anchor a heavy band low and loop it around the top of one thigh, close to the hip crease. Step away to put tension on it and kneel or lunge.
- Let the band draw the hip gently backward or sideways.
- Rock slowly into a lunge or a stretch position.
- Hold and breathe.
- Switch sides.
Form cues
- Keep the band high on the thigh.
- Move slowly.
- Keep it comfortable.
Common mistakes
- Using so much tension it pulls you off balance.
- Pushing into pain.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Adductors.
Its other side: Quads, in the knees and hips pattern.
Track it in StatBlockFit
In the StatBlockFit app the Banded Hip Distraction is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Banded Hip Distraction?
Set up: Anchor a heavy band low and loop it around the top of one thigh, close to the hip crease. Step away to put tension on it and kneel or lunge. Steps: 1. Let the band draw the hip gently backward or sideways. 2. Rock slowly into a lunge or a stretch position. 3. Hold and breathe. 4. Switch sides. Form cues: Keep the band high on the thigh. Move slowly. Keep it comfortable. Common mistakes: Using so much tension it pulls you off balance. Pushing into pain.
What muscles does the Banded Hip Distraction work?
It trains the glutes as its main target and works the adductors on the way.