#20Days20Ways Day 16

NAC Trainer, Katie Mitchell shows us:

Lateral Band Walks & Sumo Walks-
  • As a part of a warm-up routine, lateral band walking and sumo walks engage many of the muscles that are involved in stabilization of the pelvis. Doing this before working out can help improve hip stabilization and knee stabilization while strengthening the hip abductors, in particular the glute medius.
  • To perform:
    1. Place the band around your ankles, or just below the knees.
    2. Keep your feet in line with your shoulders, and face forward with your body weight evenly distributed over both feet.
    3. Maintaining the half-squat position, shift your weight over one leg and take a step laterally (sideways) with the other leg. (You will be moving this leg in and out, sideways, for 8-10 reps.)
    4. Keep your hips level during the movement. Try not to bounce up and down or sway side to side.
    5. Slowly shift your weight to the moved leg and bring the other leg inward to a new ready position maintaining tension of the resistance band.
    6. Continue for 8-10 side steps and return the other direction to the start position.
  • Advice: Maintain a low, forward-facing posture. Avoid titling the hips up and down or sideways. You should feel your glute medius firing (your hips will burn) if you are doing it correctly.

in out

forward (2) forward

back back (2)

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