Updated: Mar 19, 2022
Most people are familiar with the basic moves to work your main muscle groups; legs, chest, back, biceps, triceps, shoulders, core. It is so important to work the smaller muscles that lie underneath. If we ignore those and just build up the big #muscle groups, it can lead to injury and weakness.
The smaller muscles of the hips and glutes are especially prone to causing us issues. You may have heard of “dumb butt syndrome”, a prime example of this. When the abductors and external rotators of the hip are weak, the pelvis isn’t stabilized properly and this can lead to IT band issues, knee issues, and more. We need to strengthen these muscles so that they are strong enough to support the bigger movements. The main muscle that falls into this category is the gluteus medius. A #canvas loop band is really useful in helping to target this muscle. Do these four moves a few times a week in addition to your normal routine. Repeat on your left side.
For the first move, we have a side-lying clam. Lay on your right side with the band just above your knees (make sure it is not on the knees). Bend your knees up in front of you, keeping your feet in line with your body. Leave the left foot down and slowly lift the left knee, opening like a clamshell. Lower with control. Try for 3 sets of 10-15 repetitions on each side.
SIDE-LYING BENT KNEE LIFT
Next is the side-lying bent #knee lift. You will still be on the right side with the band just above your knees. Move your legs down so that feet are behind you and your legs are in line with your torso. Make sure to keep your hips from rolling forward or back, and slowly lift that leg up towards the ceiling. Lower with control. Try for 3 sets of 10-15 repetitions on each side.
#Monster walks are next, you will be standing for these. The band can stay up above the knees, or move down to below the knees for more of a challenge. Bend your knees so you’re about halfway down in a squat and step at a diagonal. Take a few steps forward and a few steps back. Repeat this 10 times.
Lateral walks are another great band walk. Use the same band position as above and sink halfway down into a #squat again. Make sure your toes are facing forward and take a few steps to your right and then a few steps back to your left. Make those steps as wide as possible. Repeat this 10 times.