If you lift, squat, run, or train hard, your warm-up matters way more than you think.
Most people think they’re warming up their hips correctly because they throw on a hip circle band and do a few side steps. But then they get under the bar and still feel:
stiff in the bottom of their squat
weak coming out of the hole
knee pain when loading
hips not “turning on”
limited depth and poor positioning
That’s because the issue usually isn’t the band. It’s how you’re using it.
A hip warm-up done right isn’t about checking a box. It’s about setting your hips and knees up for the exact positions you’re about to train in.
Your hips are one of the biggest power generators in the body.
If your hips can’t load well, rotate well, and stabilize well, your movement has to come from somewhere else, and that’s when performance drops and irritation shows up in the knees or low back.
A good hip warm-up helps you:
access better squat depth
feel more glute activation
improve hip external rotation
keep knees tracking over toes
move explosively without compensation
The biggest mistake we see? People warm up tall and stiff… and then expect to squat deep with perfect mechanics.
That doesn’t work.
The hip band warm-up is a great tool, but most athletes do it mindlessly.
They stay tall, barely bend their knees, and step side to side with zero intention. Their knees cave in, their feet collapse, and they’re basically just swinging their legs around.
That kind of warm-up doesn’t prepare your hips for anything.
If you want your warm-up to translate to performance, it has to look like your training.
And for lifters, that means it has to resemble a squat position.
If your goal is a better squat, your warm-up should build a better squat position.
Instead of warming up tall and stiff, shift into an athletic quarter squat stance.
Here’s what that looks like:
slight bend in knees (athletic stance)
hips back slightly (not locked tall)
pressure evenly through the foot (heel → forefoot)
knees rotated out over the feet (not collapsing inward)
This matters because your hips need to open into rotation — not just move side to side.
Once you’re in position, you’re ready for the band work.
Put the band above the knees (or around ankles if advanced).
Drop into quarter squat stance.
Keep knees pushed out over feet the entire time.
Step out about one shoe width (don’t overstep and lose control).
Take 10 steps in one direction.
Take 10 steps back the other direction.
The goal isn’t how far you can step. It’s whether you can step without losing alignment.
If your knee caves in during each step, your hips aren’t warming up. They’re being trained into the wrong pattern.
This isn’t just a “burn out the glutes” drill.
When done with intent, it:
opens hip external rotation
activates glute med + deep hip stabilizers
reinforces knee tracking
strengthens squat positioning
improves foot pressure control
So when you actually start squatting:
you hit depth easier
your knees track cleaner
your hips feel loaded and strong
you feel more stable out of the bottom
This is exactly what a warm-up should do.
If you take anything away from this: A warm-up only works if it transfers to the lift.
Don’t warm up because:
you saw someone else do it
it’s part of your routine
you feel like you “should”
Warm up with purpose:
position first
control second
intensity third
That’s how you get performance changes, not just with sweaty bands.
Do this right before your squat warm-up sets:
1–2 rounds of 10 steps each direction
focus on position and alignment
then immediately go into your squat ramp-up sets
If you do this consistently, you’ll notice:
fewer cranky knees
smoother squat mechanics
better hip engagement
stronger positions under load
Here’s a quick demonstration showing exactly how to warm up your hips the right way using a hip circle band (with intent and proper squat positioning):
If you’re dealing with knee pain, hip tightness, or inconsistent squat mechanics, a better warm-up is just step one. The bigger win is learning how to move and load correctly long-term.
📞 Call/Text: (925) 397-0399
📧 Email: Abigail@BaxPerformanceRehab.com
https://www.jospt.org/doi/10.2519/jospt.2012.4072
https://journals.lww.com/nsca-scj/Fulltext/2014/06000/Gluteal_Muscle_Activation_During_Common.5.aspx