The Banded Lateral Step... this is a VERY misunderstood movement. This movement is great when it’s done correctly. The trick is this movement isn’t in the step. Yes, when you step that leg away from the body you will add some tension to the abductor, BUT the most of the work occurs when you are bringing the trailing leg back to neutral position. When we bring that trailing leg back to neutral slowly, the abductor has to work incredibly hard to stabilize the leg. The band wants to slingshot your leg back to center, the slower we bring that leg back to neutral, the more the abductor is doing to work. It doesn’t matter how big of a step you take, bringing the trailing leg back to center slowly will always be better than taking a bigger step. So if you had to choose between taking a bigger step and having that trailing leg slingshot back to center, or taking a smaller step and bringing that leg over slowly, always always choose the second one.
We’ve been doing this movement since we started in the Hendricks Fishtown Gym over 5 years ago. You’ll see many people duplicate this movement, but most don’t do the movement for optimum efficiency. Remember, the most important part of this movement is bringing the trailing leg back to center slowly. Regardless of how big the step is you’re taking. Give it a try. Try taking a big step and letting the band slingshot you leg to center, and then try stepping and bringing your leg back to center as slow as you can. I guarantee you the second one is way more intense.
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