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Hip Bands for Squats: The Ultimate Guide

Hip Bands for Squats: The Ultimate Guide

Unless you live under a rock, you know that resistance bands are a thing. Hip bands are a specific type of resistance band that you wear around your legs to enhance muscle activation, strength, and form in various exercises. These useful tools add targeted resistance to your glutes, hips, and legs, optimizing muscle engagement. This can boost strength gains and improves form in squats, lunges, and deadlifts. Moreover, hip bands aid injury prevention and recovery by enhancing range of motion, facilitating stability, and reducing joint stress. Hip bands can also be used in yoga for added resistance and muscle activation during poses and flows.

How do hip bands improve your squat performance?

Hip bands improve your squat performance by activating and strengthening the hip muscles, such as the glutes and abductors. By providing resistance, hip bands help to increase hip stability, improve technique, and target specific muscle groups for a more effective exercises and overall workouts.

Hip bands can revolutionize workouts by boosting muscle activation, strength, and form on many lower-body and full-body exercises. These bands add targeted resistance to key muscles, accelerating gains and reducing joint stress, making them fantastic for injury prevention.

Hip Band Design

Also known as fabric mini bands, hip circles and booty bands, these resistance bands are made from a mixture of durable elastic and comfortable fabric materials and come in varying resistance levels and colors. The Better Band by Committed HP also features a hook and loop feature that allows it to clip on easily and adjust in both length and resistance.

Choosing the Right Hip Band for You

When it comes to choosing the right hip bands for your squat routine, consider your fitness level and goals. Are you doing gentle Physical Therapy? Are you a big strong athlete? Maybe something in between? If you're just starting out, opt for bands with lower resistance and gradually increase as you build strength. Look for bands that are durable and can withstand frequent use. The Hip Circle by Mark Bell is the top choice for power lifters and many fitness athletes. The Better Band by Committed HP is made of durable high-quality materials in addition to being adjustable to accommodate varying fitness levels and body sizes. Investing in quality hip bands will ensure that you have a reliable, long-term fitness tool.

The Better Band

Benefits of Using Hip Bands for Squats & Activation

Incorporating bands into your routine can enhance your lower body strength, improve your form and posture, aid in injury rehabilitation and prevention, and even help you achieve your ideal physique. Let's delve into each of these benefits.

  • Enhancing Lower Body Strength: Using bands during exercise adds resistance, which contributes to better glute activation and overall lower body strength.
  • Improving Form & Posture: Proper form and posture are essential when squatting to avoid injury and maximize results.
  • Preventing & Healing Injuries: Hip bands are not only beneficial for strengthening muscles but also for injury rehabilitation and prevention.
  • Improving Physique: Incorporating bands into your workout can have a positive impact on your physique by developing and toning specific muscles, helping build your confidence and appearance along the way.

Where to Put Hip Bands for Squats

Having covered the benefits, let's explore utilizing hip bands for squats in your routine. To maximize their advantages, include hip bands in your warm-up and throughout your workout. Consider using various placements of the band to get optimal result. Here are some of our favorite examples:

  • Basic Squats performed with a band just above the knees
  • Deep Squats performed with a band just below the knees
  • Sumo Squat performed with a band mid thigh
  • Split Squat performed with a band just above the knees

9 Exercises That Are Great to Do with Hip Bands

Hip bands are a great addition to your squat exercises routine. Here are 9 banded squat exercises that you can try:

  1. Banded Squat with Band Above Knees
  2. Banded Squat with Band Below Knees
  3. Banded Squat Get-Ups
  4. Banded Jump Squat
  5. Banded Sumo Squat
  6. Banded Front Squat
  7. Banded Split Squat
  8. Banded Lateral Lunge 
  9. Banded Squat to Press (Thruster)

Troubleshooting Common Issues

Let's troubleshoot some common issues:

  • Alignment: hip bands provide feedback and resistance, helping correct squat form and alignment
  • Depth: hip bands encourage proper squat depth by activating the glutes and promoting better movement patterns
  • Knees Positioning: hip bands promote hip stabilization, preventing knees from collapsing inward
  • Forward Lean: hip bands encourage proper hip activation, reducing forward lean and promoting better squatting technique
  • Start Light: Use less resistance at first and then progress gradually to avoid compensation or overtraining.

Are Hip Bands Right for My Body Type?

Hip bands benefit all fitness levels. Whether you're a beginner or advanced, these bands enhance workouts and Physical Therapy routines. For big and tall bodies, inclusive products such as the Better Band Plus and other intentionally designed to accommodate all body types. Additionally, expert guidance from amazing plus-size fitness professionals such as Morit Summers and Sarah Taylor can help you overcome any obstacle and become the best version of yourself.

Free Shipping on Orders over $95

Enhance your squatting game with our diverse range of hip bands available in our online store. Achieve your fitness goals effortlessly, as we provide free shipping on all products, ensuring convenient doorstep delivery at no extra cost.


In summary, incorporating hip bands into your squat routine can significantly enhance lower body strength, improve form, aid in rehabilitation, prevent injuries, and contribute to a sculpted physique. Choosing the right band and positioning it correctly during exercise maximizes benefits and improvement over time. Stick with it! To inspire you, check out real-life stories from women who improved their health and fitness with hip bands. Give them a try for a positive impact on your squats and overall fitness goals.

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