Get Social

©2018 by ellerunswell. Proudly created with

  • Michelle Howell

mini band routine for glutes + hips

I've recently been having some hip and low back issues side line me, which if I'm being honest is extremely frustrating at this point in the season. To help relieve some tension and get in bit of strength I'm bringing back an old friend into my morning routine: the mini band.

Mini bands are one of my favorite fitness tools- they're small, easy to carry around, and can be used for a wide range of exercises. In this routine I focus on using my mini band and TheraBand (mine is less resistance than my mini) to engage and work the glutes, hamstrings, quads, low back, hip flexor, and core

The routine:

use a mini band or theraband for resistance



single leg bridge

reverse clamshell

bridge with squeeze with a medball or foam roller

hip flexor march on a elevated surface

side lying leg raise

supine leg raise

single leg hamstring bridge on the physio ball

regular hamstring bridge

mountain climber