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Want a Butt of Steel? Here are 5 Hip Strengthening Circuits

Want a Butt of Steel? Here are 5 Hip Strengthening Circuits

At JDyer Strength and Conditioning, we place a lot of focus on hard work, witty banter, country music, and strong hips.

After every lift, our athletes are doing a hip or core circuit to ensure they’re resilient on the pitch.

Typically, these circuits will change every couple of weeks so everyone is progressing. Here is an example of what we did for our summer off-season program:

Week 1-2
Bird Dogs – 8 each
Monster Band Walks – 30 yd
Hip Bridge – 20
Lateral Band Walks – 30 yd

2x

Week 3-4
Bird Dogs with Toe Up – 8 each
Monster Band Walks – 30 yd
Single Leg Hip Bridge – 8 each
Lateral Band Walks – 30 yd

2x

Week 5-6
Resistance Band Bird Dogs – 8 each
Single Leg Hip Bridge on Ball – 8 each
Lateral Band Walks – 30 yd

2x

And then weeks 7-8 look something like this a J-Lo or Beyonce music video.

Needless to say, butt work is critical and can be done almost every day. Even if it is using bands or bodyweight, it’s better to keep the hips activated than asleep. It’s better for improving posture, posterior chain strength, and pelvic control.

As a tribute to a booty of steel and the reduction of injuries, here is a compilation of hip circuits to give a shot:

So whether you’re trying to perform better on the field, or prove to yourself that you can bang your front door down with your butt, these circuits are for you.

The resistance bands I recommend buying are the Perform Better mini bands, or if you’re looking to up the ante on the challenge, check out the Slingshot mini bands.

Both work well, but I’ve found my high school girls prefer the latter.

So give these a try and let me know how you do.

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