Blog post produced and written by Head of Physiotherapy Dept. & Lead Sports Therapist Gerard Minihane. With a Masters Degree in Sports Therapy and currently working with the QPR Football Club Medical Team, Gerard specialises in knee injuries and acute trauma from a wide range of sporting injuries.
You will often see people in gyms activating their glutes before squats or runs or in general lower limb activities as a way of preventing injury. Decreased gluteal activation is often seen as one of the main contributors to lower extremity injuries particularly in females. A few injuries to note include knee pain, hamstring injuries and quadriceps injuries.
A lot of people tend to try and activate their glutes with banded walks such as side steps which have been known to wake up those gluteus medius and maximus muscles in particular. You will find people placing the band around their knees (A), ankles (B) and even around their feet (C). So this can get confusing, what’s the best way to do the exercise?
It is in fact around the feet (C) that the exercise elicits the highest amount of gluteal activity compared to the band around the knees. (Lewis et al., 2018).
This activity here is a simple and easy way to build immediate and long lasting strength into your glutes and reduce the chances of injury in the lower extremity. So what are you waiting for? Get those bands out and get walking!