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Browsing Category Exercise Highlight

Loading Strategies to Resolve Patellar Tendinopathy

March 7, 2020 · by Garrett McLaughlin

| Article written on March 7th, 2020 at 1:17pm | Follow Garrett on Facebook and Instagram |

Anterior knee pain is common amongst runners, athletes, and the general population. In this article, I will attempt to explore different considerations regarding patellar tendinopathy specifically and provide various loading strategies for rehabilitating the knee back to full function.

Click here to connect with Garrett directly about your knee pain.

The patellar tendon is located directly at the front of the knee and connects the quadriceps, patella, and proximal tibia. Pain is usually localized to the inferior pole of the patella and during movements that load the quadriceps. Cook et al reports that approximately 1/3 of athletes who presented with patellar tendinopathy were unable to return to sport for more than 6-months. Therefore, early detection in less severe stages is crucial, as well as the acceptance that resolution of symptoms could take an extended period of time.

Anterior view of the knee joint and patellar tendon.

What’s important to realize about an injury to the patellar tendon is that we are dealing with a dense fibrous connective tissue that connects muscle to bone. According to Thorpe et al, the main function of tendons is to “transfer muscle generated force to the bony skeleton, facilitating movement around a joint, and as such they are relatively passive, inelastic structures, able to resist high forces.” Despite being able to resist against high forces, as in running, jumping, and many sporting activities, tendons are susceptible to injury based on various scenarios…

The force placed upon the tendon exceeds the tissue’s load capacity
A series of small and repetitive forces are applied for a duration long enough to cause tissue breakdown
Other biomechanical factors are creating compensation elsewhere throughout the kinetic chain which ultimately increases load on the tendon

Regardless of which scenario proves to be true, the end goal of any tendon rehabilitation program is not the absence of pain, but return to full, pain-free function. Like with most injuries, rest is important and will allow the injury to calm down temporarily. However, tendon pain will likely resume when load is re-introduced to the area if the capacity of the tissue is not restored.

In the research article, ‘Current Concepts in Biomechanical Interventions for Patellofemoral Pain,’ Willy et al describe a homeostasis model first created by Scott Dye in 2005. This model suggests that the injury process can be stimulated in response to sudden bouts of increased training loads or stressors. For example, a runner or athlete that is conditioned for a specific distance or intensity but decides to increase one or both of these factors before the tendon is ready to handle the increased workload. That’s why I recommend all runners follow a structured and progressive training program which increases mileage in a safe and effective manner to build tissue tolerance.

Willy et al states that once homeostasis of the tissue is disrupted, sudden increases in training loads may no longer be able to be tolerated even if these are routine daily activities. Therefore, once the tissue is in a pathologic state, the ability to load without pain decreases significantly. The goal now becomes to re-establish this homeostatic relationship to stabilize the tissue, then progressively restore the loading capacity to be more tolerant to the forces it will encounter. Basically, excessive loading created this situation but it will also be a key factor in resolving it for long-term success.

Now, before we cover the loading strategies to resolve patellar tendinopathy, it’s important to touch on cadence, aka step rate, and it’s impact on the knee while running. Overstriding (image B below) is a term that refers to the foot landing too far in front of the body’s center of mass at initial contact. What this does is create a braking mechanism and thus increases energy absorbed at the knee.

Progressively loading the quadriceps and patellar tendon will certainly make the area more tolerant to the forces of running. At the same time, increasing cadence by just 5-10% has been shown to decrease energy absorbed at the knee by 20-34%.

Running at a higher cadence reduces stride length, disperses the amount of force over more steps, and allows the foot to land closer underneath the body’s center of mass. A combination of both approaches is important to consider in order to reduce the likelihood of injury and/or return to running following patellar tendinopathy. Click here to read a more in-depth article that I wrote on the topic called, ‘The Impact of Cadence on Running Mechanics.’

When incorporating the following loading strategies, it’s important to keep in mind the 24-hour rule. Basically, you want to stress the patellar tendon in a healthy way that limits pain to nothing above a 3 out of 10. And if pain lingers, it should resolve completely within 24-hours. This is an important concept to understand with tendon pain. A certain degree of pain is acceptable and might be needed to elicit the desired response from the tendon. However, if your pain exceeds these parameters then modifying certain variables, such as the exercise, tempo, load, and position might be warranted.

Decline Squat Progression

The Decline Squat is a fantastic exercise that utilizes a slant board or elevated heel position to increase demand on the knee. Like with all of these progressions to rehabilitate patellar tendinopathy, it’s important to understand the dose and response relationship before increasing the intensity in anyway. What I mean is, start simple and progress slowly after seeing how the tendon responds to the added load, tempo, and number of repetitions. The different variations of this movement allow you to gradually increase load on the knee joint in a progressive manner. In this video, I demonstrate the bodyweight, goblet, and 2-dumbbell Decline Squat progression.

Spanish Squat Progression

The Spanish Squat is a somewhat newer exercise that I’ve only used for the past 2-years or so. Like with all of these progressions to rehabilitate patellar tendinopathy, it’s important to understand the dose and response relationship before increasing the intensity in anyway. What I mean is, start simple and progress slowly after seeing how the tendon responds to the added load, tempo, and number of repetitions. The different variations of this movement allow you to gradually increase load on the knee joint in a progressive manner. In this video, I demonstrate the bodyweight, goblet, and 2-dumbbell Spanish Squat progression.

Lateral Step-Up with Counterbalance

Since the knee is largely influenced by stability at the foot, ankle, and hip, it’s important to successfully complete one of the bilateral exercises mentioned above and then move on to a single leg variation. The Lateral Step-Up with Counterbalance allows the body to be held in a position that loads directly into the knee joint. Like with all of these progressions to rehabilitate patellar tendinopathy, it’s important to understand the dose and response relationship before increasing the intensity in anyway. What I mean is, start simple and progress slowly after seeing how the tendon responds to the single leg position, load, tempo, and depth of the step. This exercise is usually recommended after laying the foundation with the two bilateral progressions demonstrated above.

Despite showing you two different loading progressions to properly rehabilitate patellar tendinopathy, it’s not my intention for you to complete both of these. I would start by determining which is the best starting point for you and following that path to create a more tolerant and pain-free knee. Once that’s achieved, the Lateral Step-Up with Counterbalance is a suitable next step to incorporate single leg loading and stability. This is especially important if your goal is to return to running or a change of direction sport.

I hope this article has helped you better understand patellar tendinopathy, as well as recommended strategies to reduce pain and increase function. As always, it’s important to consult with a trained healthcare professional to be properly diagnosed and understand the underlying factors which may be contributing to your injury. Please take a second to click here so we can create a structured plan to resolve your knee pain once and for all.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

3 Core Exercises That Are NOT Making You a Better Runner

December 21, 2019 · by Garrett McLaughlin

| Article written on December 21st, 2019 at 07:44am | Follow Garrett on Facebook and Instagram |

Core training is a hot topic in the running world, and for good reason. That’s because runners understand that the mid-section, or “core,” plays a vital role in maintaining form and proper mechanics throughout the running cycle. But, not everyone is targeting this area properly to see the results they are working so hard for.

Anytime you are executing a strength training or rehabilitation program, one of the key principles is specificity. Specificity can be viewed in two different ways…

Is the program specific to your individual needs, weaknesses, and imbalances?
Does the program take into consideration the specific demands of the sport/activity that you are trying to return to or improve performance in?

If you are lacking specificity in anyway, it’s not surprising why the results may be less than stellar. Therefore, I implore you to assess your current core training routine and determine what adjustments can be made for more reliable results. If you are unsure of how to make the necessary changes, this article should provide some insight into which direction to move towards.

Before we dive into the specifics, it’s important to realize that there is no such thing as a “bad exercise.” Every exercise can be beneficial depending on the person, goal, and execution. However, when it comes to running, the sport itself has a unique requirement at the spine, pelvis, and rib cage, which narrows our emphasis on the particular exercises which may be the most impactful.

Now, let’s discuss 3 core exercises that are NOT making you a better runner. And, provide recommendations on how you can improve specificity, and thus, running performance.

#1: Crunches

Crunches are the dinosaur core exercise in the strength training world. They’ve been around for years and years, and their effectiveness is heavily debated by many. In my opinion, this is a valid exercise to improve strength of the abdominals and anterior core musculature. But, if we think about the principle of specificity, it does not train a movement which you would utilize while running.

Rather than strengthening the abdominals with Crunches, let’s change our approach to still target this area but while promoting stability at the spine, pelvis, and rib cage. The best exercise which does that is called the Dead Bug.

The Dead Bug is an entry level anti-extension core stability exercise. In contrast to the Crunch, the Dead Bug uses the same musculature to fire and prevent extension of the spine. This action is vital while running as it limits excessive anterior pelvic tilt, stabilizes the spine, and positions the rib cage to promote good use of the diaphragm and respiratory system.

To learn more about the Crunch vs. Dead Bug, watch this video…

#2: Standing Lateral Flexion (Side Bends)

I completely understand the desire to complete the Standing Lateral Flexion exercise due to it’s targeted nature at the obliques and lateral core. We all want a slim waist and more defined midsection. However, while running it’s actually more efficient to prevent against this side-to-side spine motion which would greatly increase the amount of ground reaction force upon foot strike.

Of course, I’m not saying don’t target this area because it’s vital for efficient gait, as well as athletic and everyday movements. Instead, let’s change how we are doing it to reinforce stability and control at the lateral aspect of the spine, rib cage, and pelvis. This can be accomplished with the Side Plank and it’s many variations.

The Side Plank is a staple in the strength training and rehabilitation world, and for good reason. It’s often labeled as an anti-lateral flexion core stability exercise since it directly opposes the side bending action of the spine. By improving stability and preventing this type of motion, you are able to maintain alignment of the spine, levelness of the pelvis, and more efficient mechanics at the lower extremity.

To learn more about the Standing Lateral Flexion vs. Side Plank, watch this video…

#3: Cable Trunk Rotations

Cable Trunk Rotations is a fantastic core exercise to build stability and resilience in the rotational plane. Unlike the exercises mentioned above, you actually do rotate to a small degree while running as the opposite arm and leg move in a coordinated and reciprocal way. That’s why this one falls into more of a grey area if we consider our specificity principle.

The biggest issue I usually see with strengthening through a large rotational range of motion is the minimal amount of rotation inherent to running. Instead of utilizing this full range of motion, it might be more impactful to build strength in a smaller range that better replicates running. Or, switch your Trunk Rotations for the Pallof Press!

The Pallof Press is a fantastic anti-rotation core stability exercise. That means, the same muscles which create rotation are working to prevent motion at the spine. The Pallof Press can be a good substitute for Cable Trunk Rotations to build stability and resilience to minimize excessive rotation and promote good positioning of the trunk over the lower extremity.

To learn more about Cable Trunk Rotations vs. Pallof Press, watch this video…

At the end of the day, it’s important to perform a strength training and rehabilitation program that is specific to your needs. Of course, building strength is never a bad thing and you can select endless exercises to do that. However, I tend to see runners strengthening specific muscles in isolation without improving stability at the core. Both of these are needed for long-term spine health and injury resilience, but stability will more readily carryover to efficient running mechanics.

Do you want to see better results with your running in 2020? Are you tired of under-performing or consistently struggling with injuries? Click here to learn more about the Healthy Running Program.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

4 Exercise Variations to Strengthen Your Hip Flexors

November 27, 2019 · by Garrett McLaughlin

| Article written on November 21st, 2019 at 3:09pm | Follow Garrett on Facebook and Instagram |

The hip flexors are a group of muscles at the front aspect of the hip. They get a ton of attention due to our increasingly sedentary lifestyle, and as a result, the shortness/tightness developed which can create a nagging sensation and/or limit flexibility. However, aside from stretching this muscle group, strengthening should be a part of your weekly routine.

Over the years, there has been such prevalence on strengthening the gluteals for better performance and reducing the likelihood of injury. Almost to the point where people, especially runners, are doing entire workouts devoted to this muscle group. As much as I think the gluteals are important, we must look more closely at the biomechanics of running and the role the hip flexors play throughout gait. Because in the end. this muscle group cannot be neglected.

Due to their location, the hip flexors help lift the knee in front of the body towards the chest. They are also active eccentrically to store energy throughout hip extension and push-off before pulling the hip forward during swing phase, and into the flexed position I stated previously. Because the psoas muscle spans all the way to the lumbar spine and the other hip flexors have many different pelvic attachments, they play a role in stabilizing the pelvis and lumbar spine during single leg stance and running. Therefore, it’s important that these muscles are strong, stable, and resistant to fatigue. This will prevent a breakdown in running form as mileage increases.

Since hip flexor strengthening is not talked about enough, I want to share with you a simple and effective 4 exercise progression that I commonly prescribe to my running clients. This will provide the guidance needed to properly target this muscle group.

Let’s begin…

Hooklying Band Resisted Marching

This hooklying band resisted marching exercise is a dead bug and core stability variation with emphasis on resisting hip flexion. When setting up for the movement, make sure you are maintaining a neutral spine and not using a resistance so hard that it causes you to lose position. Place the band around the feet and engage the flexed hip to prevent the stretched band from pulling you out of 90 degrees of hip flexion. Hold for a second or two, then switch sides. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #2.

Watch the video below to learn more…

Hip Bridge with Band Resisted Marching

The hip bridge with band resisted marching is very similar to the previous exercise, but while holding the top of a hip bridge. What this does is require the gluteus maximus and opposite side hip flexor to work simultaneously. This muscle activity is very similar to running where one leg is extending to push-off while the other is flexing through swing phase in preparation for foot strike. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #3.

Watch the video below to learn more…

Long Lever Bridge with Band Resisted Marching

The long lever bridge with band resisted marching is essentially the same exercise as #2 but with a lengthened lever arm. By extending the legs further out then the traditional hip bridge, this will place more emphasis on the hamstring muscle group. Not to mention it creates a greater degree of hip flexion to move through and more tension in the band. Therefore, it’s a harder variation than the previous two exercises. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #4.

Watch the video below to learn more…

Single Leg Stance with Isometric Resisted Hip Flexion

As much as ground-based exercises do a great job at building strength in particular areas, we must always ensure that this strength carries over into an upright position. Because, plain and simple, that’s where running and everyday movements happen. The single leg stance with resisted isometric hip flexion challenges the non-weight bearing leg to engage the hip flexor and maintain a 90/90 position at the knee and hip. In addition, single leg stance requires a greater degree of stability and balance, so this exercise can really tie things together. Complete this movement for 2-3 sets of 30-60 sec holds each. When proficient, increase the tension of the band or cycle back through this exercise progression again with more repetitions or a harder band.

Watch the video below to learn more…

What’s important to realize is that this is a progression of exercises. Therefore, determine which exercise should be your starting point and begin building hip flexor strength, while only progressing to the next variation every 4-6 weeks. Each week, try to increase the amount of repetitions, resistance of the band, or time, to make the exercise more challenging. This will help you improve strength, endurance, and stability while becoming more proficient in the movement.

If you have any questions about the exercises outlined in this article or want to work more closely together to receive an individualized strength training program, please click here to contact me or comment below. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

How to Progress the Side Plank for Better Core & Hip Strength

September 9, 2019 · by Garrett McLaughlin

| Article written on September 9th, 2019 at 11:35am | Follow Garrett on Facebook and Instagram |

When we look more closely at running, walking, and most daily activities, the core and hip musculature are very important to provide support to the spine, pelvis, and surrounding areas. One exercise in particular that might be the most impactful is the side plank. And, for good reason!

The side plank challenges the larger muscles surrounding the lateral core, as well as the smaller stabilizers at the spine to maintain a rigid, sidelying position. To execute this position with proper form, many of the joints from head to toe have to work together in a coordinated fashion. Not to mention, they must also possess the strength, stability, and endurance, to do so for an extended period of time.

One problem I typically see is that people are stopping at traditional side planks rather than continuing to progress this exercise. Now, don’t get me wrong, this is a fantastic exercise as I stated above. But, once you master the side plank and work on building endurance by holding for 60-seconds or more, you are in a great position to layer some more challenging exercises on top of it. In fact, you will quickly realize that the side plank is just the starting point!

If you are someone who has mastered the side plank and need more of a challenge, I welcome you to try several of the single leg variations. Due to the sidelying nature of the side plank, it’s very easy to incorporate different variations which add additional focus on the hip abductors.

The hip abductors are a super important group of muscles which provide stability and support to the hip and pelvis. In fact, when it comes to running or walking, these muscles are responsible for maintaining proper alignment of the lower limb, shock absorption, and propulsion throughout the gait cycle. Therefore, progressing the side plank a step further to target this area would be in your best interest.

Before I outline this effective side plank progression, let’s perform a simple (yet hard!) self-assessment! The single leg side plank isometric hold can serve as a valuable test to determine strength and endurance at the core and hip abductors. The goal is to be able to maintain a minimum of 20-seconds per side.

Now, that is the bare minimum in my opinion. That is why I want you to perform this exercise to failure and determine overall strength/endurance, as well as if you have an imbalance from side-to-side. If you are unable to hold for 20-seconds per side or uncover there is a weakness on one side, the side plank progression I will teach you later in this article will become even more important.

Self-Assessment: Single Leg Side Plank Isometric Hold

Goal: Minimum of 20-seconds on each side and symmetrical

Now that you understand the importance of progressing the side plank, let’s dig into the progression! We will start from square one and then increase the difficulty with a total of 5 different side plank variations…

Modified Side Plank

The modified side plank is the most basic starting point in this progression. Basically, the knee bent position helps shorten the lever to help you execute it with good form and confidence. If the full side plank is challenging, this is where you should focus your attention until you are able to perform 2-3 sets of 30-60 second holds.

Side Plank

The side plank is always the first choice for most people and often the last. But, as you’ll see there are progressions and regressions to really make sure this movement is performed in a proficient way and then progressed to see more benefit.

The traditional side plank is a classic when it comes to building strength and stability. Truthfully, it’s a full body exercise. Stabilization and proper positioning needs to happen from the head/neck, shoulder, spine, all the way down to the ankle and foot. So many things have to go right to execute this movement properly. But when they do the reward is huge! Perform the side plank for 2-3 sets of 30-60 second holds.

Modified Lateral Elbow Stabilization

What’s important to realize when looking at this progression is that we are moving back to the modified position. Now, that you are ready to move on from the side plank, it’s necessary to really put yourself in the best position possible when challenging the hip abductors to maintain an upright position.

By shortening the lever, you are allowing yourself to be more aware of how the hip is required to provide support in abduction without overloading this area. This is important to learn now before more challenging variations are performed in the next two progressions. Perform the modified lateral elbow stabilization for 2-3 sets of 10-20 repetitions.

Lateral Elbow Stabilization

With the modified position mastered, let’s kick it up a notch with the lateral elbow stabilization. This side plank variation requires an isometric side plank hold, while raising and lowering the top leg. Why I love this exercise is because it really challenges the core and hip abductors to work together in order to sustain the position. Therefore, it often highlights if we have a weak link at one of those two areas.

Even though you have mastered the modified lateral elbow stabilization, this step in the progression is, hands down, the most challenging. Instead of having two legs to hold the side plank, we are switching to a single leg which has to do twice the work. This proves to be challenging for many and that is why you might have to work at this exercise for several months before becoming proficient. Perform the lateral elbow stabilization for 2-3 sets of 10-20 repetitions.

Side Plank with Top Leg Marching

The final step in this side plank progression is the side plank with top leg marching. Instead of abducting the top leg, as in the lateral elbow stabilization variations, this exercise utilizes a marching motion. Since the march is in another plane of motion, it provides a different set of forces for you to resist against while holding the single leg side plank.

Although not completely different than the previous variation, this exercise requires the bottom hip to stabilize in abduction and extension, while the top leg moves in the sagittal plane. This action has significant carryover to walking and running and is therefore important for endurance athletes. Perform the side plank with top leg marching for 2-3 sets of 10-20 repetitions.

There you have it! Those are 5 side plank variations for you to continue progressing and, ultimately, achieving great results. Remember, don’t stop at traditional side planks but continue to challenge yourself with the single leg variations. Although this progression looks pretty straightforward, I would expect it to take most people 6+ months to progress through with proper form and proficiency. So be patient and stay the course!

If you are looking for an individualized strength training program to fit your needs, please contact me and let me know how I can help. I have a range of options from remote coaching to in-person training and would love to help customize something to create you lasting results. Click here to connect with me directly.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

4 Soleus Strengthening Exercises for Runners to Build Bulletproof Calves

August 27, 2019 · by Garrett McLaughlin

| Article written on August 27th, 2019 at 06:22pm | Follow Garrett on Facebook and Instagram |

If you look at the anatomy of the calf, you’ll easily notice there are two muscles. The outermost muscle is called the gastrocnemius. And, the deeper muscle is called the soleus. Both of these fuse into the achilles tendon and attach at the heel. But, they function in a slightly different way…

Yes, these muscles comprise the calf complex but there is an anatomical difference that we need to consider. It’s that the gastrocnemius muscle crosses the knee joint, while the soleus muscle does not. Anatomy and location dictate function and this means they need to be targeted in different ways when looking to improve flexibility and/or build strength.

—> Click here to read a popular article called, “Calf Flexibility: Differentiating Between the Gastrocnemius and Soleus Muscle.”

When considering the joint actions that these muscles create, the gastrocnemius plantarflexes the ankle AND flexes the knee, while the soleus muscle primarily plantarflexes the ankle since it only crosses one joint. Therefore, the gastrocnemius is more dominant during knee extended, plantarflexion. And, the soleus is more dominant during knee flexed, plantarflexion.

Now that we understand the difference between these muscles from an anatomical standpoint, we must also discuss why this matters for runners. While running, the knee never completely extends. Values range on the normal amount of knee motion since it depends on the individual runner. But, we typically see approximately 15-degrees of knee flexion throughout midstance. Because the knee never extends and remains in some degree of flexion during initial contact, midstance, and toe off, the soleus becomes the more prominent player in the calf complex.

By no means are traditional calf raises wrong! We must also address the calf/ankle with exercises where the knee is flexed. Ultimately, this will provide the most carryover to running.

Below, let me share with you a simple soleus strengthening progression to build bulletproof calves and improve running performance…

Soleus Wall Sit

The soleus wall sit is an exercise I picked up from Chris Johnson in 2018 at one his running seminars. I immediately liked this exercise because it allowed easy loading of the soleus in a wall sit position. There’s no better way to kill two birds with one stone. Plus, the depth you sit in the wall sit will dictate the amount of load so it is easily modified depending on the person. When completing this exercise, perform for 3 sets of 30-60sec and add additional resistance as needed.

Tip Toe Walking

Tip toe walking is another exercise taught at the same seminar. Similar to the soleus wall sit, this is an isometric exercise where we are targeting strength/endurance without creating any motion at the ankle joint. But, the walking nature allows a greater degree of challenge while absorbing force on each foot strike. When completing this exercise, perform 3 sets of 10-15 feet and add additional resistance as needed.

Bent Knee Calf Raise

The next exercise to target the soleus is the bent knee calf raise. This is very similar to traditional calf raises but while maintaining a degree of knee flexion. Now that we are moving through the range of motion, it’s important to reinforce a full range of ankle plantarflexion. When completing this exercise, perform 3 sets of 10 repetitions and add additional resistance as needed.

Bent Knee Calf Raise on the Leg Press

The final exercise in this series is designed for a greater degree of loading. You can certainly load more with dumbbells or barbells, but I often like to take balance and stability out of the equation to focus on one variable. When completing this exercise, perform 3 sets of 10 repetitions and add additional resistance as needed.

I hope you enjoyed these soleus strengthening recommendations. They have been very impactful for my clients to increase calf strength, improve running performance, and reduce the likelihood of plantar fasciitis, achilles tendinopathy, and other lower leg injuries. If you need help getting on a functional training or rehabilitation program to become a better runner, click here to learn more about the Healthy Running Program.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

4 of the Best Exercises to Perform with a Mini-Band

August 22, 2019 · by Garrett McLaughlin

| Article written on August 22nd, 2019 at 10:05am | Follow Garrett on Facebook and Instagram |

Over the years, I have grown more fond of the mini-band. This small and affordable theraband loop can provide tremendous value in your exercise program.

Now, with that being said, by no means do I think you’ll get super strong by using the mini-band. However, when it comes to simple preparation exercises, and those that target neuromuscular activation, stability, and low-level strength, it can serve it’s purpose.

The biggest problem I see with the mini-band is not the band itself, but the exercises people typically perform with it. For one, you have lateral band walks. Don’t get me wrong, this is a fantastic hip strengthening exercise which everyone can benefit from. But, I’d like to see people challenge their hips more with loaded movements and instead incorporate some other mini-band variations into the mix.

Where I see the mini-band being the most applicable is before a lower body training day at the gym, in addition to one’s dynamic warm-up before running, or to target an underlying weakness or muscular imbalance. Not only can you target any and all muscles surrounding the hips, but there are a variety of single leg variations to improve balance and stability, as well. For the cheap price tag, the mini-band is a no brainer!

In this article, let me walk you through (4) of the best exercises to perform with a mini-band. They include:

Hip bridge with band resisted marching
Hip-biased static squat hold
Single leg stance with hip abduction
Lateral toe taps

The hip bridge with band resisted marching targets a key muscle group which is often overlooked… the hip flexors. Now, because this exercise is performed while holding a hip bridge, it requires gluteal strength and endurance while the contralateral hip is strengthened in flexion.

Does this muscle activity look familiar? Yes, it’s what happens during walking, running, and many everyday movements. Therefore, the hip bridge with band resisted marching is a challenging, yet valuable, exercise for you perform regularly with the mini-band.

The hip-biased static squat hold is very similar to the lateral band walks but performed isometrically. What I’ve seen over the years is that this exercise can be helpful for those people experiencing any type of gluteal weakness, inhibition, or hip/single leg instability.

By holding this movement for 30-60 seconds, the hip-biased static squat hold is a simple way to improve neuromuscular activation and engagement from the gluteals. Therefore, it’s usually advantageous as an entry-level exercise before moving on to more challenging single leg variations or a lower body lifting routine.

Single leg stance with hip abduction has become a favorite of mine over the last few years. With these single leg variations you can easily improve gluteal activation, single leg balance, and stability. In my opinion, this is where the mini-band adds even more value. Too often are people performing only bilateral exercises while neglecting these super impactful single leg variations.

When performing the single leg stance with hip abduction, it’s important to choose a mini-band of appropriate difficulty. The main goal is to maintain levelness at the pelvis and good alignment of the stance leg. Therefore, adding more tension for the sake of it will not provide a desirable outcome.

Lateral toe taps is a smart next step from the single leg abduction exercise mentioned previously. In this variation, slight flexion at the hips and knees simulate the position endured while running and in most athletic positions. That’s why I program this exercise regularly for runners and those with poor single leg stability.

While maintaining a small degree of flexion in the lower extremity joints, the angle of pull from the band creates more activity at the gluteals and lateral hip musculature. The main goal of the stance leg is to prevent loss of alignment. This is required as the moving leg increases tension on the band and attempts to pull the knee medially. Resisting the medial pull of the band will increase gluteal activation and set the stage for better stability during other single leg tasks.

Have you tried any of these mini-band exercises before? If not, I highly recommend adding them to your routine in order to prepare for strength training and/or running. They are very easy to progress as you can use a heavier mini-band or increase time/repetitions.

If you have any questions about the mini-band exercises outlined in this article, please feel free to contact me so we can talk more. They are very helpful, and therefore, I want to make sure you performing them properly to see success.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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