Common Mistakes on Mini-band Lateral Walk

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Mini Band Walks are done wrong in the gym ALL THE TIME! Here’s a common mistake I see people make when they’re doing a lateral band.

Number one, they grab too much resistance and they can’t physically do the actual opening of the hips with the adductors. Remember we are trying to target the abductors at the top of the hip your glute medius your glute max right. So the lower that we put the band, the further the level of point and the resistance is from that point, the more tension is going to feel but only if you do it right. So I typically have people put it around the middle of their caps, a lot of people will go to the ankles and automatically, they’re probably trying to do too much setting area to that while we’re moving. A lot of people will roll up and down. I prefer to stay in that quarter squat and not move or waver from that position.

The other cue that I give a lot of people is to put the weight on the outsides of their feet because if you keep the weight on the insides of your feet, the medial arch of your foot, you have the weight on the inside of your heel and the big toe. Now your knees don’t have to open but if I put the weight on the outside of my feet onto the pinkie and the lateral blade and larger my foot now I’m forced to open up the hips in smaller steps. Take steps to the slide in or stand up. Stay low, take smaller steps and put the weight on the outsides of your feet. That’s a quick and easy tutorial on how to make your bed and walks way more effective.

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My Favorite Mini-band Exercises

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Here’s one of my favorite warmups with the mini bands consists of five movements, you’re gonna do each movement for 10 reps

You’re gonna do three rounds as quickly but as effectively as you can. So you’re going to start with the band around your wrist, fingers or spread. You’re pushing out in front from the chest, almost like a chest press.

You’re gonna go for 10 Once you get there, you’re going to raise and go down across thighs,10 nodes here as well. Then you’re gonna go overhead. I’m going to take a nice you can see what I’m doing here. We’re going to create that tension to ride the elbows down as if you’re doing a lat pulldown.

And then after 10 of those, you’re going to go palms up, we’re gonna go for external rotation, call these the end up no monies. And lastly, you’re going arrow. You’re extending one arm, you’re pulling across the chest. You’ll do 10 on each side. You can try let me know what you think.

Give it a shot before your next upper body workout or add it in wherever you see fit 💪🏼

Let me know what you think 💭