This is Part 1 of a 19 Part Series on How to use Mini Bands in your strength training.
You can find all the other videos by checking through this playlist!
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The Best Mini Exercise is the one the serves a specific purpose in your training.
What to learn how to build stronger glutes? Be sure watch the rest of the videos in our series !
Instead of trying every exercise out there, make sure you understand the purpose, proposed benefits and best method to execute the exercise.
When doing the clamshell exercise, keep your upper body static and maintain a neutral spine. Rotate your hip to lift the knee and breathe out. Keep your core tight to avoid rolling back and, as you breathe in, lower your leg back to the starting position.
Purpose(s): Warm-Up for lower body resistance training, running, rowing, ect. Stand-alone bodyweight exercise.
Bands Placement: Above knees or below knees
Programming: Variable – depending on Purpose
Programming Goal: Increase recruitment of hip abductors & external rotators
Muscles Targeted: Glute Max, Glute Medius, Hip Abductors & External Rotators
1 Place the band around both legs, just above or below the knees.
2. Lie on one side with knees at a 45-degree angle, legs and hips
3 Contract your abdominal muscles to stabilize your core.
4 Keep your feet in contact with one another. « Bridge » top foot off of the bottom foot.
5 Push your bottom hip and leg into the floor as you raise your top leg as high as you can without moving the hips or pelvis.
6 Don’t allow your lower leg to move off of the floor. Do not rock backward as you raise your leg.
7 You may also do this against a wall to prevent from rocking backward.
8 Pause at the top for a before returning the top leg to the starting position. .