Band Walks...You're Doing It WRONG

[Music] welcome to you're doing it wrong with coach PJ today I'm going to show you a version of the lateral mini band walk this is another exercise that's butchered all the time and there's some very simple little details that change this exercise significantly so the way that a lot of people do this exercise is they don't know how to do it right you can do a mini band on your knees or minivan on the ankles and that'll change it a little bit but the way you see this exercise being performed often is mini ban on the knees and chases can do a couple steps each way here and he'll show how most people do it wrong so you notice he's got no control of his knees here his knees are getting caved in step back for his knee and then even if he goes knees out so spread your knees apart this is on one of the really common ways because some people know that we're trying to keep the knees spread apart so they keep the knees spread apart but they pay no attention to the foot and ankle position that's gonna be really ineffective here because we're trying to train the muscles that abduct and externally rotate the hip so we're trying to isolate the glute blue medius so if chases foot position changes it's going to significantly change the muscles that are doing the work number one if the band is playing his knees in now we're not getting the external rotation of the hip we're putting him in this valgus collapse knee position that's just a really ineffective way to train the lower body in general it's a bad position to be in so we're not getting anything out of this position so he needs to be cueing himself to drive his knees apart into the band so we're getting that external rotation at the hips which is going to be handled by the glutes the glutes are an external rotator of the hip so we're keeping that so that's one of the major benefits but people who focus on that they still drive the band apart but they forget foot position so you notice before turn your feet out he had his feet turned out and this happens a lot especially when they have the band on the ankles the feet start to turn out as they do these band walks the difference here if his foot turns out he's now externally rotated his hip and now when he goes to step instead of abductor at the hip and working the glute medius to abduct that hip he's now turned his foot so the hip flexors are what's gonna take over these are much stronger way over active and they're gonna end up doing all the work so instead of isolating the smaller muscle groups that are really weak here we end up just using the hip flexors to do all the work so you see people do this stuff all the time forward and backward man walks they're all very similar they use way too much of the hip flexors and they don't even isolate the muscles that they're trying to activate so a more effective way to perform this exercise would be down in a quarter squat position chase is already spreading his knees apart into the band and then he's going to keep his toes pointed straight forward and I like to cue him to step out with his heels so when he goes to step out he's gonna push his heel out there we go so he's taking small six-inch steps here one step and then the other he's keeping his body in a nice straight line so there's no teetering side to side he's keeping his knees spread wide he's paying attention to the back knee too so as he steps with his right leg he's not allowing this knee to collapse so he's working both sides to drive against the band a couple steps back but really important he's keeping his toes pointed straight so he's driving he steals out so if he had people relaxed if he had the band on his ankles the band is gonna try to pull my heels in in my toes out so I have to focus every step on turning my toes in and stepping out with my heel so the right muscles are abducting the hip and doing the work because that's what I'm trying to isolate anyway

Channel: Coach PJ Nestler

Views: 248,323

Rating: 4.9039636 out of 5

Keywords: band walks, corrective exercise, prehab, rehab exercises, hip exercises

Id: 7C8mL0v976o

Length: 3min 58sec (238 seconds)

Published: Fri Jul 14 2017