If anything has defined the recent fitness zeitgeist its glutes.
There are now approximately 40 zillion glute exercise variation videos available on instagram. But are they all worth it and effective?
And what if you want to progress a client from bodyweight side lying clamshells? Which exercise is the next step? . Of course, there are a 1000 next steps, but the ones I like are the side mini band walk (aka sumo walk, x-band walk) and monster walk. (Also band resisted clamshells, but I will post them in a separate video/blog).
I do see quite a few people in the gym these days with their own mini bands (mainly women - thanks Insta coaches). Butt (see what I did there) nearly all of them places the band around the knees for doing band walks and various squat exercises.
Is this the best placement?
Well no, the research shows (see Cambridge et al 2012) that to get more glute medius activation and less Tensor fascia latae the band should be lower down around the ankles or feet.
And the most glute max activation is when the band is around the forefoot. I am assuming that most of the women in the gym (and guys) are looking for more glute max activation for either injury rehab purposes, athletic purposes or lets face it aesthetic reasons. Therefore the optimal placing of the band would be around the forefoot and then next best would be around the ankles.
Why do it?
- can help as part of a programme for lower back pain.
- can help as part of a hip programme (my hips always feel better after it).
- get more toned glutes!
- athletic purposes, in which case always go in different directions.
- warm up, activation and mobility either for a leg workout or sport.
In the 2 videos below my colleague Nick is demonstrating the side walk and monster walk. Now you may be asking why is the band around his ankles and not his forefoot, if forefoot is better? The answer is you can do both, but from a practical point of view the band around the foot can end up getting caught the floor depending on the surface you have, and the friction of the band on the floor can wear your band out quicker. But hey, try both.
Or the monster walk, I don't see too many people doing this one, but I find it hits the glutes just as much, all you have to do is pretend you are a zombie or Frankensteins monster!
How to do it:
- Place band around the ankles or foot!
- Get into a quarter squat/ athletic position.
- Don't step too narrow, you will lose tension on the band.
- Don't step too wide, you will end up using your back and not your glutes. In fact, a common thing I see when looking at peoples lower backs while doing this, is their spine bending to the side and doing the movement and their hips are not really doing anything. Especially if someone is not used to using their glutes or activating them you will see this compensation.
- To stop the above happening, get some light core bracing. Also, getting the client/patient to put their hand on their waist and lower back, try and breathe diaphragmatically into that whole core region and be cognizant of not moving through the lower back.
- Also look out for the knees collapsing inwards, they don't have to be excessively forced out but you don't want to see knee collapse.
- Keep a good neck and shoulder position too.
- Top tip: a band around the ankle with bare skin can cause chaffing and pinching. Either wear longer socks or trousers/leggings. Or try the band around the foot position.
I like to do this exercise before a leg workout, just one or two sets of 10 in each direction. Or put it into your leg workout and superset with something like walking lunges or glutes thrusts.
For people with back pain, it might be one of the exercises you give them as part of their programme.
And as always, even though someone might be doing it on instagram there is no need to make this exercise more complicated by doing it sideways or backwards on an inclined treadmill or by jumping up the steps on a stairmill - yes I have seen people doing this in the gym!
If you want to feel a glute burn give these variations a go!
References:
Cambridge E, Sidorkewicz N, Ikeda D, McGill SM (2012). Progressive hip
rehabilitation: The effects of resistance band placement on gluteal activation during two
common exercises. Clin. Biomech. 27:719-724
