mini-band | Garrett McLaughlin, MS, ATC, CSCS, ART

| 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

| 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

Garrett McLaughlin, MS, ATC, CSCS, ART

Browsing Tags mini-band

4 Exercise Variations to Strengthen Your Hip Flexors

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

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

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