Lateral steps and glute activation
Banded lateral steps in squat position, muscle activation and rubber band placement.
What is the best position for gluteal activation when it comes to banded lateral steps; is it knee, ankle or feet placement of rubber band?
According to recent study, band around the feet produced most gluteal activation without increasing activity of TFL.
Interestingly, women showed more muscle activation during resisted side stepping in squatted position. This suggests that instead of knee or ankle, most activation is obtained through banded feet; if our goal is abduction and external rotation.
These suggestions highly depend on the person or client, their age, knee stability, leg strength… Sometimes, low band placement can put higher stress on knee and collateral ligaments. Fortunately, as long as there are no issues with knee and stability, force produced on knee should be withstandable by healthy people. If we use band in hip rehabilitation, knee stability should not be issue and could even be exercised passively.
Reference:
Cara L. Lewis, Hanna D. Foley, Theresa S. Lee, and Justin W. Berry (2018) Hip-Muscle Activity in Men and Women During Resisted Side Stepping With Different Band Positions. Journal of Athletic Training: November 2018, Vol. 53, No. 11, pp. 1071-1081.
https://doi.org/10.4085/1062-6050-46-16
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