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What is a Grip/Hip Halo, how do you use it?

By Peter MacDonald-Brown May 28, 2020

What is a Halo?

Our Hip Halo is a must have dynamic warmup device for your lower body in preparation for a lower body workout or any sports activity. The Hip Halo can also be used as a specific warm up for squats and deadlifts by doing air squats, good mornings, glute bridges, abduction and adductions, as well as activating your glutes, engaging your hip rotators whilst taking pressure off your knees.

Our Grip Halo gives you a bit more resistance and it grips to your body. It is perfect for activation and strengthening of the smaller muscle groups around the hip. Because of the grip inside you can do a bigger range of movement and be more dynamic and it will not move at all. They can be added to most lower body exercises or used to strengthen small neglected muscle groups.

Why use a Halo?

  • Perfect lower body warm-up
  • Avoid injuries and correct muscle imbalances
  • Open up the external rotators and abductors
  • Strengthen small neglected muscle groups
  • Improves performance allowing you to focus on proper form which allows you to perform movements with optimal force production and greater motor control

    Activation and Exercise Ideas


    Stand with your feet hip-width apart and hold your hands at your chest or place them on your hips. Bend your knees a few inches and hinge forward at the hips, keeping your abs engaged and glutes tight. Be sure to keep your back flat and shoulders back. Walk forwards and back wards.

    Lateral Walk

    Place the band around your ankles. Stand in a quarter-squat position (a shallow squat), with your feet about hip-width apart, and your hands at your chest or on your hips. Now whilst keeping the Hip/Grip Halo under constant tension take a step to the right with your right foot, so that your feet are wider than hip width. Follow with your left foot so that your feet are hip-width apart again. Then do the opposite.


    With the Hip/Grip Halo adjusted up to just above your knees perform a squat. Perform your bodyweight squats or warm-up sets as normal, while the band pulls your knees in. You will automatically resist and reinforce good position. This should not be done under heavy load.

    Glute Bridges

    Glute bridges are one of the best warmup exercises around. Adding our Grip/Hip Halo to the bridge movement becomes one of the best strengthening/activation exercises for your glutes and hamstrings whilst keeping your hips activated. Lay down on the floor with your back on the ground, your feet flat and your knees at a 90 degree angle. Press through your heels and allow your legs and lower back to raise up off the ground. Slowly move to a complete bridge position where all your weight is placed on your upper back/shoulders and feet. Make sure your knees are pressed outward to maximize the benefits of the Grip/Hip Halo whilst bridging.

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