A Move You Should Do MONDAY – Mini-Band Lateral Step

As the name implies, this week’s move requires a little bit of equipment. We use Power Systems Versa Loops, but you can use any elastic loop. The mini-band lateral step is a simple but important move to master. Here’s how to do it:

Place the mini-band around your ankles. The closer to your ankles the band is, the more difficult this exercise is. If you place the band above your knees, this will decrease the intensity of the exercise.
Stand with your feet hip width apart and toes pointed straight ahead. Take a large step with one foot and then a smaller step with the opposite leg to maintain tension in the bad. Think to “lead with your heel” in order to keep your toes pointed straight ahead.
Perform 10 repetitions in each direction. You should quickly feel this exercise in the sides of your hips

Now try this variation:

Squat down by bending your hips and knees slightly.
Take a large sideways step with one leg and a smaller step with the opposite leg to maintain tension in the band.
Remember to lead with your heel to keep your toes pointed straight ahead.
Perform 10 repetitions in each direction

Why does this matter?

The gluteus maximus is the powerhouse of your body. It is located near your center of gravity and has the big task of dissipating ground reaction forces and transferring forces up the biomechanical chain. A weak gluteus maximus can wreak havoc on a movement system, causing ankle, knee, hip, low back and even shoulder and elbow pain.

But the gluteus maximus is only as strong as the gluteus medius. If your gluteus medius is weak, then the gluteus maximus is unable to generate maximal tension.

Get the max from the medius with the mini-band lateral step.

Because nobody has time to be in pain.

Until next time…