This is one of my all-time favorite glute burners. Member Q&A Video: May 2017 + A Big Announcement! Facebook Live Replay: Meal Prep - 3 Days In 30 Minutes! Coachs Tip Your feet should stay in the same position, slightly rocking onto the outer edge during the movement. Fit Fixins: Cajun Shrimp Egg Muffins. Training Journal: 4 Exercises For Rounder, Fuller Shoulders, 60 Day Transformation Challenge 2018 Kickoff Video, 60 Day Transformation Challenge 2018 Supplements, 8 Stretches To Improve Your Lower Back Flexibility, White Chocolate Raspberry Protein Waffles, What I Ate Today: Holiday Travel Edition, Christmas 2017, Fit Fixins: Reduced Carb Whipped Mashed Potatoes, Real Workout: Total-Body Combo Move Workout, 35 Day Holiday Workout Calendar - 2017 Edition, Tip Me Tuesday: Stuff The Turkey, Not Your Waistline, Real Workout: Lower Body Cardio Acceleration Workout, Fit Fixins: Pumpkin Chocolate Chip Muffins. #5 Bridge Thrust Place the band just above your knees and lie facing up with knees bent, arms by your side. Full-Length Workout: 30 Minute Exercise Board Dumbbell Leg Circuit Workout. If you feel your hips trying to engage you can rotate your toes slightly in or even try squeezing your butt to raise your legs up a bit as you press open. I appreciate so much that you explain the why behind doing so many of the moves, what you should be thinking about when you are doing a particular move so that you are making that mind/body connection, and the common things to avoid. Survey: Tell Us What You Want And Save 25% In The Store! Once in the. 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It works the hamstrings, lower back, abs, in addition to the glutes. Hi Cori, i checked your page after searching hundreds of pages for my left knee pain- sting feeling in the outer anterior third below cap when sprinting- after checking with the doctor about the ligaments and cartilage are ok, and that i need to strengthen my quads, i still often have that feeling when walking, and found that wrong pelvis and hip position and femure turning inside with knee inwards may cause knee pain, especially that i used to side to side jumps-skating jumps- with weak left quads causing me landing in this wrong position..so i thought maybe reversing this position by abduction exercises and strengthening hip muscles would be useful.If possible, would you help with any information about this case? The ideas, suggestions and procedures contained within this website are not intended as a substitute for consulting with your physician. Jess Lift up into the side plank and flex your feet. Press your hips down into the bench and make sure that you dont hyperextend your lower back. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement. nPower Fitness Camp Is Coming To Michigan February 23-25! Real Workout: Static Hold Chest & Abs Superset Workout, Fit Fixins: Cheesy Baked Tilapia Casserole, Training Journal: Total Body Band Workout, Fit Fixins: Homemade Vietnamese Chicken Pho, Training Journal: Unilateral Shoulder Workout, 60 Day Total Body Transformation Challenge 2019 Winner Announcement, 40 Day Buns & Guns Challenge Preview Workout (Gym), 3 Bodyweight Exercises You Can Do Anywhere. Banded Glute Bridge Instructions Wrap a band just above your knees and start in a supine position on the floor with your arms at a 45 degree angle relative to your torso. Real Workout: Total Body Barbell Cardio Acceleration Workout, Fit Fixins: Fire Roasted Corn & Black Bean Salsa, Training Journal: Biceps & Triceps Superset Workout, Tip Me Tuesday: Work Hard, Recover Harder, Fit Fixins: Savory Grilled Chicken Crepes, Fit Fixins: Strawberry Almond Kale Salad With Citrus Vinaigrette, Fit Fixins: No Bake Raspberry Cheesecake Delight, Fit Fixins: Strawberry Jam Thumbprint Cookies, Real Workout: Shoulders & Arms Cardio Acceleration Workout, Fit Fixins: Grilled Stuffed Zucchini Rolls, Avoid These 3 Common Pitfalls And Keep Making Progress. That's because the glute medius muscles and outer hips work synergistically with the larger glute maximus muscles. 30 Day Transformation Challenge: Week 2 Begins! The bridge is also great for improving hip mobility and strengthening your lower back. Take your game to the next level with softball drills and workouts at STACK.com. Favorite Ab Exercises, Fix Your Form #5: Cable Pullover, Triceps Pressdown, Sumo Squat, Video Training Journal: Upper Body "On The Road" Workout, Reverse Dieting 101: A Guide To Staying Lean. The Mini Band Glute Bridge can be done as either a two-leg glute bridge or a single leg glute bridge. Dont rotate the hips or your body. 12 Week Olympia Prep Challenge: Phase 3 Begins! At the highest position, there should be a straight line from your knees all the way to your shoulders. Start by sitting toward the front of the bench so you can lean back and put your hands on the bench behind you. It sounds like a series of foam rolling, stretching then activation would be key. Both are important and both are fundamental to how we move our limbs and bodies. You should feel the burn in your glutes and your hamstrings if youre doing it correctly. Mini Band Glute Bridge - If you have knee valgus when you run or squat (aka if your knees cave in), you should try the Mini Band Glute Bridge. Pause for a second or two and squeeze your glutes. Attach a band around your thighs or ankles. Hold for a moment, before slowly lowering this leg. Complete a full range of motion, moving slowly. A Week Of HIIT Cardio Workouts: Print & Go! Exercise Demo: One Arm Overhead Dumbbell Extension, 5 Upper Body TRX Exercises You Can Do Anywhere, Exercise Demo: Hip Circle Lateral Side Step, Exercise Demo: Smith Machine Single Leg Squat, Tip Me Tuesday: How To Set - And Reset Your Goals This Year, Tip Me Tuesday: Don't Slack Off Through The Holidays, Holiday Vlog: Strategies & Tips To Stay On Track, Video Training Journal: Chest & Back Superset Workout, Video Training Journal: At Home Shoulder Workout, Real Workout: Glutes/Hamstrings Dumbbell Workout, Tip Me Tuesday: Know Your Body Inside And Out, Fix Your Form #7: Reverse Lunge, Single Arm Rear Delt Cable Raise, Barbell Hip Thrust, Tip Me Tuesday: No Pain, No Gain (Sometimes), Tip Me Tuesday: The Balancing Act - Health, Fitness & Life. Work your glutes from three different angles to really create a pump and burn so you can strengthen the entire muscle and really establish that mind-body connection with the 3-Way Seated Mini Band Abductions! The author of this site is not providing professional advice or services to the individual reader. by Cori Lefkowith | Blog, Butt, Core, Exercises, Mini Band, Pain Relief, Runner's | 14 comments. 10 Week Photo Shoot Ready Challenge 2020 Winners! Perform a glute bridge by squeezing your glutes to lift your hips off the floor. Exercise Demo: Bent Over Dumbbell High Row, Exercise Database: Smith Machine Shoulder Press, Exercise Demo: Smith Machine Incline Bench Press. Do not let your knees cave in as you come back to the starting position. Straighten your other leg out to the side so you arent rotated toward the ground. You may even feel this in the leg you are kneeling on because your glute is working to stabilize. We'll be teaching you 3 different variations to the seated band abduction exercise that you can use at the end of your booty workout as a burnout! 1 Round. As you raise it up, the band will create resistance. You, as a reader are totally and completely responsible for your own health and healthcare. 2014 Olympia Prep: Active Release Techniques, Exercise Demo: Bodyweight Standing Calf Raise, Exercise Demo: Standing Up And Over Barbell Press, Real Workout: Olympia Prep Quads, Glutes & Calves, Exercise Demo: One Leg Chair Lateral Lunge, Exercise Demo: Dumbbell Curtsy Lunge To Lunge, Exercise Demo: Bodyweight Single Leg Chair Hip Thrust, Exercise Demo: Narrow Stance Dumbbell Squat, Exercise Demo: Dumbbell Chair Preacher Curl, Exercise Demo: Alternating Opposite Arm/Opposite Leg Raise, Exercise Demo: Decline Dumbbell Floor Flye, Exercise Demo: Split Stance Dumbbell Shoulder Press, Exercise Demo: Kneeling Dumbbell Lateral Raise, 40 Day Summer Shred Challenge Supplements, Fit Kitchen: Protein Packed Stuffed Peppers, Training Journal Flashback: Back Day 6/7/13, Exercise Demo: Kettlebell Suitcase Deadlift, Exercise Demo: Kettlebell Front Squat To Shoulder Press, Exercise Demo: Leg Lifts Over Medicine Ball, Exercise Demo: Medicine Ball Hollow Hold Pullover, Exercise Demo: Staggered Stance Landmine Stiff Legged Deadlift, Exercise Demo: Dumbbell Goblet Squat To A Bench, Exercise Demo: Neutral Grip Dumbbell Push Press, Exercise Demo: Kettlebell Stiff Legged Deadlift, Exercise Demo: Kneeling Single Arm Landmine Shoulder Press, Exercise Demo: Alternating Two Point Plank, Exercise Demo: Alternating Kettlebell Z Press, Exercise Demo: Resistance Band Close Grip Standing Row, Exercise Demo: Around-The-World Dumbbell Lateral Raise, Exercise Demo: Alternating Landmine Press, Exercise Demo: Standing Overhead Dumbbell Extension, Exercise Demo: Dumbbell Concentration Curl. Question: in side plank on my affected side (rt), it hurts . Do not bend the knee of your straightened leg. Hip abduction exercises may not be the most glamorous side of fitness, but their impact can be huge. Strengthening this muscle can not only prevent and alleviate low back, hip, knee and even ankle pain by improving our stability, but it can also help our glute maximus function better. Excellent for building strength and improving your cardiovascular system. These weekly exercises can be done for activation before a workout, or for overload to build strength and size. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. 720 Rep Arm Workout, Fit Fixins: Raspberry Banana Protein French Toast, Real Workout: Total Body Bosu Ball Workout, Fit Fixins: Zesty Cranberry Kale Quinoa Salad. With a light weight over the hips (in the above video we're using 40 pounds), roll down into a bridge, making sure the abs stay tight and avoiding any excessive arch in the back. You should always seek medical advice from a health/fitness professional before starting any new fitness program. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. The glutes and other secondary muscles are targeted with more accuracy and worked against increasing strength and . What have they given you currently? Abduction moves do sound like they will be a part of your activation work; HOWEVER, if you allow your TFL to compensate for your glute medius, you may perpetuate the issues. A resistance band glute bridge is therefore considered a more challenging exercise, but also a more effective bridge workout. Make sure you do not bend your arms to get your leg up higher. Place the resistance band around the knees. Video Training Journal: 2017 Olympia Prep Pull Workout, Fit Fixins: Sunny Side Portobello Mushrooms, Video Training Journal: 2017 Olympia Prep Shoulders, Tip Me Tuesday: Happiness Leads To Success, Fit Fixins: Sweet Potato & Black Bean Quesadilla, Video Training Journal: 2017 Olympia Prep Push Workout, Tip Me Tuesday: Focus On Action For a Better Outcome, Video Training Journal: 2017 Olympia Prep Back Workout, Fit Fixins: Chocolate Strawberry Fro-Yo Bark, Tip Me Tuesday: Carbs + Cardio + Calories + Consistency = Control, Tip Me Tuesday: My 45 Day Summer Abs Challenge Experience. How to perform a Glute Bridge with banded hip abduction to activate and fire the glutes The Glute Bridge. Required fields are marked *. Loop an exercise band around your shins, just below your knees. Do not let your knees cave in as you come back to the starting position. 5. Tip Me Tuesday: Trust The Process - And Your Trainer! Place your feet about hip-width apart. Stand with your feet a few inches apart so there is just a little bit of tension on the band. At the top, open your knees as if you were doing a butterfly stretch to increase resistance and open your hips. Training Journal: 45 Minute Superset Lower Body Workout, Fit Fixins: Creamy Sweet Potato Soup With Pumpkin Seeds, Full-Length Workout: 45 Minute Dumbbell & Resistance Band Upper Body Superset Workout, Video Interview: 2022 Build Challenge Winner Rhonda Cunningham, Fit Fixins: Roasted Butternut Squash With Feta & Chili Corn Salsa, Training Journal: 30 Minute Hamstrings Workout, Full-Length Workout: 30 Minute Bodyweight MetCon Circuit Workout, Fit Fixins: Hawaiian Huli Pineapple Chicken. Place a medium or heavy mini band around your legs just below the kneecap. Glute Bridge; Clam; I like using resistance bands (aka booty bands) for glute activation. Fit Fixins: Sugar Free Chocolate Mint Brownies, Training Journal: Bi's & Tri's Superset Workout, Real Workout: Dumbbell Only Giant Set Glute Workout, Elliptical & Battle Ropes Superset Cardio Workout, Fit Fixins: Gluten Free Pumpkin Spice Waffles, Working Out With 12 Week Olympia Prep Challenge Winner Shelley Dippel, Fit Fixins: Protein Oatmeal Raisin Cookies, How Do You Stay Motivated? Move 1: Single-Leg Romanian Deadlift. Keep your chest up and your back straight. Banded Glute Bridge Abduction Lay on the floor with your knees bent and feet flat. Abdominals, lower back, hamstrings and hip abductors. Lie flat on the floor on your back with your hands out from your side for stability. Keep your head up and your back straight. Weaker outer hips will ultimately limit your overall ability to progress with your strength training or general mobility, and can also lead to injury. Lower your hips back to the floor. You may find you need quite a light resistance band for this, which is completely fine. But if we solely rely on these same moves throughout the year, we get mentally and physically burnt out. If you want to become a better football player, regardless of your position, youll need to develop a high level of conditioning. 40 Day Buns & Guns Challenge Welcome Video! Coachs Tip Really focus on your form and keeping your legs straight. Then in a controlled fashion, bring your legs back together. Then, close your legs together and slowly lower back down. This can be a great movement to do during mini breaks at the office or when youre watching TV. Exercise Demo: Hip Circle Barbell Hip Thrust, Exercise Demo: Resistance Band Overhead Triceps Extension, Exercise Demo: Behind The Neck Shoulder Press, Exercise Demo: Seated Close Grip Cable Pulldown (floor), Exercise Demo: Barbell Overhead Triceps Extension, Exercise Demo: Single Leg Dumbbell Stiff Legged Deadlift, Exercise Demo: Smith Machine Bulgarian Split Squat, Exercise Demo: Seated Dumbbell Shoulder Press, Exercise Demo: Standing Dumbbell Front Raise, Exercise Demo: Hollow Hold Dumbbell Floor Press, Exercise Demo: Glute Raise/Dumbbell Triceps Extension (chair), Exercise Demo: Reverse Grip Triceps Pushdown, Exercise Demo: Standing Neutral Grip Shoulder Press, Exercise Demo: Medicine Ball Shoulder Press, Exercise Demo: Barbell Upright Row/Front Raise Combo, Exercise Demo: Seated Weight Plate Calf Raise, Exercise Demo: Resistance Band Triceps Pushdown, Exercise Demo: Single Arm Rear Delt Cable Raise, Exercise Demo: Single Arm Reverse Cable Flye, Exercise Demo: Incline Reverse Grip Dumbbell Row, Exercise Demo: Standing Dumbbell Calf Raise. Become a better soccer player through the conditioning workouts, speed training and foot drills on STACK.com. I just recently realized that I ought to be supplementing my heavy lifting with mini band/other exercises that target my gluteus medius, so Ive been performing the exercises on this page, and my lower back pain has pretty much vanished. The following abductor and adductor exercises from the American Council on Exercise will help strengthen the muscles of the hips, thighs and butt. All of this especially applies to exercises for our GLUTE MEDIUS! Attach a band around your thighs, a few inches above your knees. This website uses cookies and third party services. Deadlifts, Squats, Lunges and so on. 2016 Olympia Prep Chest/Arms Workout 10 Weeks Out, Vlog #2 | NPC Nicole Wilkins Classic Michigan Trip, 2016 Olympia Prep Hamstrings/ Glutes Workout: 11 Weeks Out, 5 Tips To Stay On Track This Holiday Weekend, Video Training Journal: Olympia Prep Shoulders 13 Weeks Out, 2016 Olympia Prep Back Workout: 13 Weeks Out, 2016 Olympia Prep Training Journal: Glutes/Hamstrings 16 Weeks Out, My Gym Doesn't Have #3: Pec Dec Flye, Reverse Pec Dec Flye, Lying Hamstring Curl. Pulse your hips out and in using the resistance band. The Banded Glute Bridge Abduction is an exercise to activate and strengthen the glutes, particularly the glute maximus and glute medius. This ladder from personal trainer Bret Contreras, PhD,. Thanks a ton for providing this information! The static glute bridge abduction is a extra superior variation of the body weight glute bridge that entails wrapping a resistance band round your thighs and performing "hip abduction" (shifting your thighs outward, away from the midline of your physique), which increases the quantity of labor your glutes need to do. Hold this position and push your knees out and back in for repetitions. The band you use is also going to have an influence on how you find the exercises. After completing all reps, lean forward and repeat the movement. Keep your shins in a relatively vertical position to prevent your hamstrings from taking over. To reduce tension, you can start with a lighter band or put your feet slightly closer together, but make sure there is tension on the band even in that starting position. Day 9 Legs & Booty freeandfitx Static Glute bridge YouTube Exercises for Hyperlordosis Osteopathy in Hatfield Static Bridge with Band Hip Abduction YouTube Gluteal Tendinopathy Physiopedia Simple Hip Adductor . With many of the benefits similar to that of a squat, another plus for the glute bridge is that it does not place any pressure on the lower back. #4 Glute Kickback Start on your hands and knees with the band looped around your feet. Place your arms on the floor alongside your body. Keeping your feet together, lift the knee of the leg on top upwards. 2. Tell Us What You Want To See In 2016 And Save 25% In the Store! Even a subtle push out will help to engage the outer hips. This is a great move to do especially if you plan to do any balancing or hinging movements during your workout! Thank you. Is it a burning or a pain? Then, keeping your bottom hip up, hold in that side plank position as you lift and lower the top leg. Then lift your leg back up and kick it back forward, tapping your toe down in front of you. In this version you'll raise your entire body up via transverse hip abduction. https://redefiningstrength.com/5-moves-to-avoid-the-dreaded-pancake-butt/, Don't Ignore This Nasty Little Sucker - The TFL or Tensor Fasciae Latae, Great Glute Mini Band Moves | Redefining Strength. Really focus on engaging the outer hips during the exercises, and avoid any sort of rocking motion to gain momentum to help you this goes against the purpose of what banded abductions are trying to achieve. Start in a quadruped (all fours) position so your hands and knees are resting on the floor. Video Training Journal: Glutes Hamstrings 12.12.15, My Gym Doesn't Have #1: Hack Squat, Hammer Strength High Row, Butt Blaster, Video Training Journal: Shoulders 11.19.15, The Top 7 Posing Mistakes You Don't Want To Make, How To Use A Food Scale To Measure Your Macros, A Week Of Fat-Burning Cardio Workouts - November 2015, My Top 5 (Current!) And not only will you feel the glute on top working to lift the leg, but youll also feel your glute working on your balancing leg to help stabilize! For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. Pull the band up to just above your knee. Hi Roger. Back + Shoulder Workout With 10 Week Photo Shoot Ready Challenge Grand Prize Winner Holly Covell! Isometric hip abduction using a Thera-band alters gluteus maximus muscle activity and the anterior pelvic tilt angle during bridging exercise. Clam Exercises - It was done with 45 degrees of hip flexion and 90 degrees of knee flexion. Hold the contraction for five seconds before returning to the starting position. Lift one leg outwards, hinging at the hips. Maximize your sports performance with advice from todays top coaches and elite athletes. This is a killer on my low back to do the leg abduction. Holding this position, press your legs open against the band and feel the outside of your glutes working. Your feet may rock open but focus on using your glutes to press the band open with your knees. 3. You are setting up almost as if you are doing a side plank with the knee in closer. 10 Week Photo Shoot Ready Challenge 2019 Winners! Range of motion isnt important as long as you feel your glute working. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury. If you want to work on your hip extension and abduction aka really work your glute medius and your glute maximus at the same time, you want to use the Lying Jacks! If it is a burning that subsides when you stop, it could be a sign of a weak core. Bend your knees to 90 degrees and wrap the band around your thighs just above your knees. nPower Fitness Camp Is Coming To Texas March 23-25! Press out against the band so your knees don't cave in. 12 Week Olympia Prep Challenge: Phase 2 Begins! Sometimes it is about doing the same, but different. Your feet may rock open but focus on using your glutes to press the band open with your knees. Full-Length Workout: 15 Minute Total Body Bodyweight Circuit Workout, Fit Fixins: Raspberry White Chocolate Blondies. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. Slowly return to the starting position. 25651 Taladro Circle Suite GMission Viejo, CA 92653, Privacy Policy| Terms and Conditions |Returns and Refunds|Disclaimer | Careers. The critical difference is that the glute bridge with band exercise is performed using a resistance band. So I wouldnt necessarily use all of these in one workout. To perform this exercise, wrap a resistance band above your knees and lift your hips from a supine position as you normally would in a classic glute bridge. 9 glute band exercises to try 1. Adding a resistance band around your knees adds an extra abduction to the exercise. 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How to do Deadlifts with a Resistance Band. Every NFL athlete Ive ever worked with has done this exercise. If you find the movements too difficult, the band you are using may be too strong, so try using a lighter band if thats the case. A physio has diagnosed my chronic right hip flexor soreness & stiffness as a result of weak glute med. Complete all reps on one side before switching. Tip Me Tuesday: Suck It Up Or Call It A Day? To advance the exercise, place the mini band toward your ankles or to modify place the mini band above your knees.