Today I’d like to take a look at three simple but very effective banded exercises. All three have similar traits but vary slightly in terms of what they do. They can be performed during a warm-up to activate muscles prior to a workout, or if you’re new to strength training, they could be used as main exercises.
Lateral band walks
Exercise purpose – Strengthen glute medius muscles which are key muscles for hip stabilisation. Weakness in the glute medius is associated with a hip drop and inward collapsing of the knee.
Coaching points:
- Keep tension on the band throughout
- Don’t let the knees roll in
- Remain nice and tall
- Don’t allow the feet to come together
For a video demonstration click here.
Forward band walks
Exercise purpose – Strengthen glute medius muscles by moving forwards whilst preventing knee valgus (inward collapse of the knee) and internal rotation of the hip.
Coaching points:
- Keep tension on the band throughout
- Don’t let the knees collapse inwards
- Chest up and knees slightly flexed
- Keep the hips facing forwards
For a video demonstration click here.
Backward band walks
Exercise purpose – As well as strengthening glute medius again, this drill should also activate the glute maximus muscles (powerful muscles used massively in running) as the hip extends to walk backwards.
Coaching points:
- Keep tension on the band throughout
- Take small steps to help balance
- Chest up and knees slightly flexed
- Don’t let the knees roll inwards
For a video demonstration click here.
A few extra points…
- To regress these exercises, simply place the band above the knees (as shown above) rather than around the shins.
- To progress these exercises, use 2 bands (one above the knees, one around the shins).
- The bands in these exercises can be found online and I’d recommend these.
