Hip Abductor Walk
Excellent exercise for the development of speed, strength and balance in the hips and glutes for a novice, older adult or elite athlete.
This exercise can be performed either with a band around the ankles or above the knees.
However, location of the band will alter not only the muscles being used, but the strength and speed of which the exercise can be performed.
Although performing this exercise with a bent knee is preferred this exercise can be performed with a locked knee as well provided it is performed slowly and carefully.
Locking the knees will also change the muscles emphasized to mostly the upper glute, IT band and lateral thigh muscles.
I love the versatility of this exercise!
As you see, in the first video, the exerciser is using the exercise to help strengthen his hips , as well as challenging his balance using a stiff knee position with the exercise band around his ankles.
In the second video, you see the exerciser performing the exercise with a bent knee and the band around her thighs for more as a strength and speed exercise. She has also increased the intensity and use of the quad muscles by adding a squat between repititons.
Abductor walks with a squat component drastically increases the difficulty of the exercise as well as recruiting as many muscles as possible from the knee to the hip joint.
Performance this way is designed more for an advanced trainer or athlete.
So wether you’re looking to build some strength and balance or increase speed and power in your hips, glutes and quads you can’t beat this exercises versatility.
Until next time….
