Resistance Band Glute Exercises: Crab Walk [Ep49]

In this video, I demonstrate one of my favourite resistance band glute exercises, the Crab Walk. This is a great functional glute (butt muscle) strengthening exercise for runners and triathletes.





As a progression from non-weight bearing glute exercises like bridge variations, today I want to show you one of my favourite exercises to build strength in the glute muscles in a more functional weight bearing position.

The resistance band crab walk exercise is great for strengthening external rotation and abduction of the hip, movements the glute muscles are largely responsible. As you step sideways, the band wants to pull your knees together into internal rotation and adduction at the hip. Your job is to resist this!

Start standing with your feet hip width apart, with the band around your lower thighs, just above the knees. In this position, you should have slightly flexed knees. Keep your back straight and sit back a little into an ever so slightly crouched position.

You should aim to keep your torso still as you step sideways against the resistance of the band. I like to give the cue of imagining you’re holding a tray of drinks!

Place the lead foot on the ground, and follow with the trail leg. These sideways steps should be slow, wide and deliberate.

Make sure you don’t drag the training foot on the floor. It’s a distinct ‘pick up and place’, while the band wants to snap the legs back together. Fight this!

Start with 30 seconds of slow side stepping in one direction, followed immediately by 30 seconds in the other. Rest and repeat 2-3 times.

After the second set, your glutes should be feeling worked!

You can progress this exercise by placing the band lower down the leg, towards the ankle, essentially making the lever arm from the hip longer. However, as you do, make sure you maintain the focus on keeping the knees apart.




ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!





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