Functional Bodybuilding – 5 Banded Exercises from Marcus Filly

5 ways to unlock tight hips, build explosive hip extension power, rewire movement patterns and improve core strength.

5. SINGLE LEG BARBELL GLUTE BRIDGE WITH BAND

Take the extra time to set this up properly. The band around the knees is going to force external rotators in the hips to fire as you lift the hips off the floor with more power hip extension muscles. For leg balance here is an added anti rotational strength element. Load lightly and make them perfect today. As banded exercises go, this one worked my hips despite seeming so light when performed. 

4. FOOT ELEVATED SINGLE LEG BANDED GLUTE BRIDGE

And if you are headed to the gym and plan on hitting your hips today, this is one of the best activation movements I have found for your glutes. Be sure to hold peak tension at the top. Banded Exercises.

3. RNT KB FRONT RACK REVERSE LUNGE

 Single Leg Progression.  As part of the #awakentrainingseries you can experience tons of great FBB progressions. Building from yesterday, this loading pattern places an added emphasis on the upper back to accompany the hip training in the Lunge. 

2. REVERSE RNT REVERSE LUNGE

Reactive Neuromuscular Training is a great way in single leg exercises to correct form by helping to cue the athlete to keep their hip rotators turned on to avoid caving at the knee. A light band tension is all you need to wake these brain patterns up. 

1. BANDED EXERCISES – PSOAS MARCH

This variation of the psoas March is performed with your torso in a hollow oft position pushing the low back into the floor and lifting the shoulders off the ground. This movement is a great one for helping restore some proper function to the hip flexors and unlocking tight hips. I also presented this movement as a skill transfer drill in our rope climb article yesterday. Use this with a thicker band to develop good foot lock strength and coordination for rope climbs too.

More from Marcus:

7 Functional Bodybuilding Exercises for Performance AND Aesthetics from CrossFit Games Athlete Marcus Filly

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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