Banded steps are a popular exercise performed using a resistance band, which provides resistance as the band is positioned around the feet or ankles. This exercise targets the glutes, hip abductors, and gluteus medius. The exercise is performed by stepping laterally and shifting the weight of the body from one leg to another while maintaining a low-forward posture.
Overview
Banded steps are an excellent way to improve stability in the hip joint and increase physical activity levels. This exercise is particularly useful for athletes who play sports that require running, jumping, and pivoting.
Equipment Needed
To perform banded steps, you will need a resistance band. Bands are typically color-coded to indicate the level of resistance, ranging from yellow (easy) to black (hardest).
Step-by-Step Instructions
- Start with a resistance band in front of you, holding it at shoulder width.
- Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
- Place the band around the mid-point of the thighs or just above the ankles, ensuring it is taught.
- Slowly step to the side with your right foot, pulling the band up until just above the knees and adjusting it to a comfortable level.
- Push off the ground with your left foot and step wider than shoulder-width apart with your right foot.
- Continue side-stepping along the band, shifting your weight every 2-3 steps to the opposite side, while keeping your hips level and knees slightly bent.
- Complete 5-10 repetitions on one side before switching to the other, repeating for a total of 3 sets.
Benefits
Banded steps are particularly beneficial for athletes who compete in sports that involve running, jumping, and quick movements. Strengthening the gluteus medius can help prevent ACL injuries and improve overall body mechanics during physical activities. This exercise also helps to engage the deeper stabilizer muscles of the pelvis, which are essential for maintaining balance and preventing injury.
Correct Form
To avoid injury, ensure that your hips remain level throughout the exercise. Keep the resistance band tight, but avoid creating a knot, and adjust the position of the band accordingly. Engage your core to maintain balance and stabilize the pelvis.
Advanced Techniques
For those advanced exercisers looking to challenge themselves, you can progress to using a band with greater resistance, or move the band lower on the chain to increase the difficulty of the exercise.
Safety Considerations
If you have any injuries or conditions that affect your hips, knees, or ankles, consult with your healthcare provider before starting any new exercise regimen, especially if you have recently undergone knee or hip surgery.
##Banded steps are a simple yet effective exercise that can be done by almost anyone looking to improve their physical fitness and stability. Incorporating this exercise into your regular workout routine can help to strengthen the glutes, improve balance, and reduce the risk of injury.
References
- Berry, J. W., Lee, T. S., Foley, H. D., & Lewis, C. L. (2015). Resisted side stepping: The effect of posture on hip abductor muscle activation. Journal of Orthopaedic & Sport Physiology, 45(9), 675-682.
- Kim, E. K. (2016). The effect of gluteus medius strengthening on the knee joint function score and pain in meniscal surgery patients. Journal of Physiotherapy Science, 28(10), 2751-2753.
- Ford, K. R., Nguyen, A. D., Dischiavi, S. L., Hegedus, E. J., Zuk, E. F., & Taylor, J. B. (2015). An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus. Open Access Journal of Sports Medicine, 6, 291-303.
- Lavine, R. I. (2010). Iliotibial band friction syndrome. Current Opinion in Musculoskeletal Medicine, 3(1-4), 18-22.
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