Hello everybody, hope your all doing well!
In today’s post, I want to talk about a great little functional exercise that you can add into your workout and all you need is a mini band. For this exercise, I like to refer to it is has the ‘Athletic Stance Mini Band Side Steps’. Primarily because it involves assuming an ‘athletic stance’ and your moving from side to side. This exercise can be used for all sorts of purposes and some of those may include: as an activation exercise, glute hypertrophy exercise or even as a nice little finisher 😉
To perform this exercise, you will need a mini band, which are usually pretty cheap to buy and you get them at any sort of fitness store. From here, your going to place the mini band just above your knees, while you assume a good athletic stance with your knees bent and core braced. From here, your going to push out on one side of the band using your hip abductor muscles (glute minimus, glute medius, tensor fascia latae) and take a step. Next, your going to take another step and repeat for a number of repetitions. Usually 8-12 repetitions would be ideal and then you would repeat this stepping the other way. Furthermore, if this exercise becomes to ‘easy’ for you or it’s not challenging enough, you can progress it by using a heavier mini band or you can hold a dumbbell, medicine ball or kettlebell while side stepping. Ultimately, the heavier band will allow for a great challenge on the hip abductor muscles and the weight that your holding will engage more muscles throughout your core. All in all a great way to progress 😉
Now, the whole purpose of this exercise to ‘primarily’ develop those hip abductor muscles and it’s important to develop those muscles because they provide stabilization to the hip and back, specifically the “Tensor Fascia Latae”. Without sufficient hip stabilization, we could have several implications at not only the hip but also, the back. And we know that back or even hip pain is not something we want and we are always trying to avoid!
Lastly, I just want to mention that this is a great exercise that can be prescribed for ‘athlete’s’ or even your ‘average fitness enthusiast’. Primarily because of the hip stabilization and gluteal benefits that I mentioned above but also because it assumes a ‘functional’ position and this is what we are always trying to do when working with athletes.
‘Make Things as Functional As Possible’
Anyways, that wraps it up for today’s exercise and post! Hopefully you enjoyed this and you get some benefits out of performing this exercise!
All the best 🙂
Watch This Video