BANDED RESISTANCE FOR THE GLUTES

Women seem to be more prone to lower extremity injuries than men due to a wider pelvic position (called the Q angle) which causes the hip muscles to be weaker. Typical exercises for hip weakness include lateral band walking.  A study done in 2018, challenged women (and men) to perform lateral (side step) walking with resistance bands and the results showed that the band position recruited different muscle activation. 

The electrical activity of three muscles were tested: gluteus maximus, gluteus medius and the tensor fascia lata (TFL). 

The standard position for most to perform lateral band walking is with the band around the knees. When the band is moved to the ankles or then to the feet, gluteus maximus and medius increased the most in recruitment. 

TFL activity was active at the knees and ankles but not at the feet. 

Yes, the glute max is the primary hip extensor (drives the leg backwards) but it also outwardly rotates the hip AND helps with knee extension due to its attachment to the IT band (huh-hum to all my ITB sufferers). How many times do I have to tell you to work the booty if you have knee issues? 

The glute med is a strong abductor (moves the leg away from the midline of the body) and (the back fibers) help with moving the leg backward and outward rotation  making for lateral band walking a good choice to activate this muscle. 

But what is the TFL? Its a muscle that sits under the IT band and its small but mighty! It is the best support staff you could ever imagine. It helps out with stabilizing the pelvis, the hip and the knee. 

So, moral of today’s story: if you do lateral banded walks, change the positions and see if you can feel the difference in your hip strength, pelvic stability and stamina of the hip and glute muscles. 

Suggestion: Try 15 x each direction with 3 different placements. 

Comment below if you notice a difference in your fatigue level from one side to the other.