Use a resistance band to do glute strengthening moves like crab walks

Hip workout: this two-week glute-activating challenge eases tightness and pain

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Build stronger hips with this quick and effective lower body workout that’s so effective we challenge you not to see a difference. 

Our hip joints are busy guys, so if yours are feeling tighter than a brand new resistance band, you’re not alone. Particularly now that you’re are sat down so much, the joints can easily stiffen up and leave you feeling a bit creaky. 

“The hips are a primary centre for lower body movement and balance when we walk, run, squat, jump or move in almost any way,” explains Emma Obayuvana, trainer from the Strong Women Collective

But as good as it feels to stretch them out, we also need to strengthen the hip flexors and glutes in order to stabilise and protect the jointsf. “When our hips are strong, we engage the correct muscles through increased quality of movement and avoid overcompensating with our lower back. They also support our pelvis, knees and ankles in our lifts and day-to-day life,” says Emma. 

That’s why she’s programmed you this two-week challenge aimed at easing hip pain. Perform these three activating, stabilising and strengthening moves as part of every warm-up for two weeks and see if you feel the difference in stability during your session and less tightness through your hips when sitting at your desk. We almost guarantee you’ll keep it up once the fortnight is over. 


Banded marches
Leg workout: Strong Women ambassador and fitness trainer Emma Obayuvana demonstrates banded marches
  1. Step your feet into a light resistance band so that it sits around the ball of each foot.
  2. Lift one foot up so that the knee comes up towards the chest, pulling against the resistance band.
  3. Exhale to lower down to the floor and then drive back up again.

You should feel this move through the glutes and the hips. To make it harder, hover the foot above the ground at the end of the movement rather than placing it back down.

Do 10 reps on each side and complete three sets


Banded clams
Leg workout: Strong Women ambassador and fitness trainer Emma Obayuvana demonstrates banded clams
  1. Place a slightly heavier resistance band around your knees. 
  2. Lie on your side with your forearm propping your upper body up and your legs stacked on top of each other with your knees bent at a right angle. 
  3. Keeping the feet together, open the top leg as wide as it can, pulling against the resistance band.
  4. Lower back together slowly.

Do 10 reps on each side and complete three sets


Banded walks
Leg workout: Strong Women ambassador and fitness trainer Emma Obayuvana demonstrates banded walks
  1. Standing up on your feet again, place the heavier resistance band halfway up the calf. 
  2. Hinge at your hips to send your glutes back, keeping your back flat by pulling your belly button in and a slight bend in the knees. 
  3. Take three steps out to one side, pulling against the resistance band with the lead leg. 
  4. Walk back to the other side so the other leg leads the movement for three steps.

Do nine reps on each side and complete three sets

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Chloe Gray

Chloe Gray is the senior writer for's fitness brand Strong Women. When she's not writing or lifting weights, she's most likely found practicing handstands, sipping a gin and tonic or eating peanut butter straight out of the jar (not all at the same time).