Part 4 Band Work

– Lateral walks 3 x 10 steps each way

– Forward and Backward 2 x 10 steps each way

– Leg swings 1 x 15 each leg

As a part of a warm up routine, lateral band walking engages many of the deep muscles that are involved in stabilization of the pelvis.

Doing this before working out can help improve hip stability and knee joint stabilization. This, in turn, improves overall body mechanics and movement efficiency during a workout or competition.

This preparation is particularly helpful for any athlete who engages in sports that require running jumping, pivoting and twisting.

A weak glute medius muscle can lead to problems in the knee joint, and is often the underlying reason for knee pain and injury, particularly #ACLinjuries.

A strong glute medius not only stabilizes the hip, but it helps maintain proper tracking in the knee joint, by reducing lateral stress on the knee.

Performing the lateral band walking exercise protects the knee by training correct movement patterns at the knee joint (so it doesn’t cave in or out).
Maintaining proper tracking is important when landing a jump safely.
Many experts believe improper knee movement biomechanics is one factor that explains why female athletes have a disproportional incidence of ACL injuries.


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