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Ankle band side walks

Whenever I do this exercise, I always get those weird looks from people in the gym. They always look at me as if I am a crazy woman, that just got out of the madhouse. One time, while I was performing the exercise, there was that guy who couldn’t keep on watching me anymore and dared to ask me “Ok, why in the world are you doing this gay exercise?”. I just smiled and gave him the band, asking him to try it! No unnecessary explanations! Personal experience, always gives the best answers to every question!

He did one set and said “Oh, my this exercise is terrible, it really made my abductors burn!”

Personally I love this exercise. It really helps with hip stability, knee stability and strengthening of the abductors.

How to perform it?

Put the band around your ankles. Get in a half squat position, but keep your back straight and your shoulders back.

Then step to the side with one leg( let’s say the left). Then the right leg should follow the left, so both legs bring together again. When you move your legs you should control the movement and don’t drag the legs!

More often than not, people put the bands around their ankles and start rushing the movement! The goal of the exercise isn’t to do it quick! I’d say that the slower you do it, the more you will feel the burn!

I usually incorporate this movement in my warm up, by doing 3 rounds of 8-10 steps to each side.

The other option is to do the exercise, by once again starting in a half squat position. This time your legs should be as wide apart as possible. After that start by doing small steps backwards and then forward.

Contrary to what you know about squats- that your toes should be pointing out, this time you should focus on keeping your toes pointing inward. You are supposed to do it like this, because when your toes are pointed out, you are mainly using your hip flexors, and your goal is to use your abductors, which is achieved when your toes are slightly inward!

But no matter how much I explain, you will never understand how unique this exercise is, until you try!

And here is a video with Martin Rooney, who does an excellent work, explaining the exercises:

If when you perform squats and deadlifts, your knees cave in, I sincerely encourage you to try this exercise as an assistance exercise! It will strengthen your abductors and it will help you stabilize your knees!

Besides that I am really sorry, that nobody showed me this movement when I was a basketball player! I sincerely recommend it to those of you, who are playing basketball! But in this case, besides doing it the slow way, you could practice your defense stance, by putting the band on your ankles and then move like that in defense! Thus, when you remove the band, nobody is gonna be able to break your defense! 😉

Do you incorporate this exercises in your training program? WHat are the positives you’ve noticed?

P.S. If you liked this post, please share it with your friends! I’d greatly appreciate it!

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Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!