Hips & Glutes. A must for your warm-up routine


Hip and glute strength drives power and speed in an athlete. It is extremely important for athletes to activate these muscle groupings during every dynamic warm-up and to continuously work to develop these muscles. Effectively building up these muscles enables speed, agility, and power while changing directions or jumping out of a running position. It is critical for athletes to weight train these muscles just as they would do for other key muscles used for peak athletic performance, as they are often ignored or not trained to get the maximum potential out of them.

What most athletes and coaches are doing wrong

Although many athletes incorporate hip mobility exercises into their warm-up, this is not as effective as doing so with added resistance. Athletes looking to increase muscle development need to apply a significant and overloading stimulus to improve the motor potential of any muscle group. Doing body-weight exercises such as hip circuits and glute activation drills will only minimally impact an athlete as it is not overloading these muscles. This is the same theory for why athletes turn to weight lifting rather than just doing thousands of body weight squats and push-ups, as the benefit from a structured progressive lifting plan is far more evident than doing countless body-weight exercises.

If this makes sense to you then the next question to ask is why so many coaches still stuck in this mindset of doing this with hip and glute training exercises? Most likely the answer is because that’s how they were taught and that’s what they’ve been teaching for years. Like any other component of athletic training, it is essential to keep up with the latest research and techniques to gain that extra edge on competition. It is a necessity for athletes to train hips and glutes in the same progressive overloading manner that is achieved when training other muscles, and this is made possible with the products created and available to athletes today that wasn’t around years ago.

So I get it, but how can I incorporate this going forward?

Victorem has made products geared towards providing athletes with a solution to these training needs. The first product that is recommended for all athletes is Victorem’s Hip Bands, available in two different color schemes, a neutral (Black, Grey, White) and a more flashy (Aqua Blue, Calypso Coral, Mint Green) option. These sets come with three different sizes, geared towards developing this progressive overload mentality as athletes should be increasing the resistance over time as they increase strength in these muscles. Or if you're more into latex bands try our Mini Loop Resistance bands. Apply Victorem's bands above the knees while performing a dynamic warm-up and feel the burn as your hips and glutes will become overloaded in ways that can’t be achieved without resistance.

The following are some suggested warm-up exercises to start incorporating today with your bands:


The hips and glutes are a vital link at the core of an athlete’s body enabling speed, agility, and power. It is essential to give these muscles attention and to train them just as focused as other key muscles in the body by overloading stimulus to improve the motor potential. Start training smarter today and gain that edge on competition with Victorem’s Hip Bands! And don't forget to follow us on Instagram where we daily share workout inspiration, tips and tricks!

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