Band Together: 5 Moves for Stronger Hips and Legs
Strong hips and legs aren’t just for workouts. They help you stay balanced and make daily tasks, like climbing stairs or walking your favorite trail, easier. If your hips aren’t strong or stable, your knees and ankles can end up working too hard.
Sometimes, all it takes to get moving is a resistance band and some good music.
I recently talked with Manuel Velazquez, Fitness and Wellness Manager at Rancho La Puerta, about his Full Body Strength with Bands class. He explained how a few simple exercises can really change the way we move. Here are his five favorite resistance band exercises to build strength, improve mobility, and support healthy hips and legs.
Before You Begin
First, let’s get the music going. Manuel recommends “Speechless (Extended Mix)” by Mish Mash. Turn it up, grab your resistance band, and let’s get moving.
Pick a light resistance band that lets you move easily and keep good form, then place it around your legs. Bands usually come in light, medium, and heavy strengths, but the colors can be different depending on the brand. Always check the resistance level instead of just looking at the color.
Keep your knees a little bent, engage your core, and move with control. If you need help with balance, try leaning against a wall or holding onto a chair or stick for support.
Manuel suggests working at your own pace. Rather than focusing on modifications, he offers options, such as adjusting your range of motion or speed, so you can perform each exercise with less effort or increase the intensity for a greater challenge.
1. Step Out
Start with your feet hip-width apart and the resistance band around your legs. Bend your knees slightly into a comfortable semi-squat.
Step one foot out to the side, keeping tension on the band. Bring the other foot toward it without allowing the band to go completely slack. Continue stepping in one direction, then reverse.
If you need extra support, lean against a wall in a half-squat position, then step out and slide your foot from there.
Why it works: Lateral steps activate the glutes and hip stabilizers, helping improve side-to-side movement and lower-body control.
Tip: Try to keep your hips level and avoid moving your upper body side to side as you step.
2. Step Over
Stand tall with your feet hip-width apart and the band positioned comfortably around your legs.
Imagine stepping over a low obstacle. Lift one knee, rotate your leg outward, then slide it back in and touch your foot to the floor. Repeat on the opposite side.
Move slowly so you can keep your balance and stay in control.
Why it works: This movement challenges hip mobility, coordination, and the muscles that stabilize your pelvis.
Tip: If you need help with balance, use a chair or wall. Focus on moving smoothly instead of trying to lift your leg as high as possible.
3. Knee Lift and Side Kick
Begin standing with your knees slightly bent and your core engaged.
Lift one knee toward your chest, then extend your leg outward to the side in a controlled kick. Bring the leg back in and return your foot to the floor.
Finish all your reps on one side before switching to the other.
Why it works: Combining a knee lift with a lateral kick strengthens the hip flexors, glutes, and outer hips while challenging balance.
Tip: Move with control and try not to lean away from the leg you’re working.
4. Squat Walk (Zombie Walk)
With the resistance band around your legs, lower into a comfortable squat position.
Keep the band tight as you take two slow steps forward, then two steps back. Make sure your knees stay in line with your toes and your chest stays up.
Continue moving forward and backward while maintaining your squat.
Manuel likes to mix things up. You can put your hands on a wall as you walk forward and back, move to a merengue rhythm (front, front, back, back), or step up and down like in a step class.
Why it works: The squat walk engages the quadriceps, glutes, and hip stabilizers while building muscular endurance.
Tip: Stay low enough to feel your muscles working, but not so low that your form suffers. Taking small, careful steps is better than moving too fast.
5. Leg Abduction with Knee Lift
Stand tall with your feet hip-width apart, holding a chair or wall for support if needed.
Move one leg out to the side, away from your body. Then lift your knee and slowly return to where you started.
Repeat on the same side before switching legs.
Why it works: This combination strengthens the muscles surrounding the hips and improves coordination, balance, and lower-body stability.
Tip: Keep your upper body steady and let your hip muscles do the work. Try not to swing your leg or use momentum.
How Many Repetitions Should You Do?
Manuel suggests changing your workout to fit your goals.
For muscular endurance: Aim for 10 to 12 controlled repetitions on each side, using a resistance band that allows you to maintain good technique.
For strength: Aim for 4 to 8 controlled repetitions with greater resistance. Once you’ve mastered the movement, some exercises can also incorporate a quicker, more powerful effort.
Begin with a lighter band and increase the challenge slowly. You can make exercises harder by using more resistance, moving through a bigger range of motion, or changing your speed.
Remember, good form is more important than doing lots of reps. If your form starts to slip, use less resistance or take a break.
Learn It at the Ranch, Take It Home
The Ranch offers Full Body Strength with Bands classes twice a week, and other instructors use bands in classes like Core Challenge, Core and More, and Core Express. Each class gives you tips you can use and practice at home.
If you want to learn more, private sessions are available where you can get personal help with your technique. Bands are also a big part of the Posture Awareness session, where you use them on your torso, shoulders, shoulder blades, and hips to help fix misalignments.
You can even order a set of resistance bands while you’re at the Ranch, so they’ll be waiting for you at home when you get back. That way, you can keep up your Ranch routine.
Find Your Rhythm
Exercise doesn’t always have to feel like a chore. Put on your favorite song, find a rhythm that feels good, and enjoy moving.
Whether you’re getting ready for a hike, working on your balance, or just want to stay strong and flexible, these five exercises are an easy way to take care of your body.
All you need is a resistance band, a few minutes, and the willingness to move. Sometimes, that’s enough.
About Manuel Velazquez
Manuel Velazquez is the Fitness and Wellness Manager at Rancho La Puerta. He helps guests get stronger, move better, and enjoy being active. His friendly teaching style focuses on good technique, personal options, and making fitness possible for everyone.
