Create Strong Hips to Support Your Low Back: Part 3

Strength in your hips is imperative to help take pressure off your low back and knees.  Your glutes are some of the largest muscles in your body and often times are under trained.  This leaves your low back or knees, joints that are not surrounded by much musculature, to do the 'heavy lifting.'

Single Leg Balance with Band Press

The Single Leg Balance with Band Press is the third of three exercises I commonly prescribe to work on hip and knee strength and stability.  It is a a challenging exercise that requires good balance but can still be tailored to any fitness level.

​Start by standing on the leg you are intending to strengthen.  That knee should be locked straight with that glut tight.  I can draw a straight line from my head through my hip to my ankle.  The opposite hip and knee is bet to a 90 degree angle.

Step 1: Single Leg Balance

I'm holding a band, which can be attached to a door handle or stair rail, that comes across my body.  I am holding the band with both hands against my chest.  

I hold this position until I am balanced.

Step 2: Band Press

While in the single leg stance position, I press the band straight out from my chest, straightening my elbows.  I hold this position for 2-5 seconds, maintaining my balance.  Then return the band and your hands against your chest.  Repeat.

Perform 10-15 reps for 3 sets.

Changing the strength of the band will make the exercise more or less challenging.

A substitute for the band would be to just hold a weight in one hand and transfer it the other hand, back and forth, while holding the single leg stance position.  Start with 10 lbs and work your way up to heavier weight.

I hope you have enjoyed this little series.  If you have any questions, feel free to ask.

​Dominick