What muscles are used in sidewalking with a resistance band?
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1When I saw the title I thought this question was literally going to be about walking on a sidewalk. – MJB Jul 12 '17 at 8:50
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Prime Movers
- Hip Abductors: Gluteus Medius & Minimus
- Hip Adductors: Adductor Longus, Brevis & Maximus
Contraction Types
- Concentric Contraction: Muscle is Shortening and Generating Force
- Eccentric Contraction: Muscle is Lengthening and Generating Force
Muscle Activation
During each Lateral Step
(Only looking at activation of key hip muscles)
1. Leading (or Moving Leg): Concentric Contraction of the Hip Abductors
(Generating force to both stretch the band & advance
your leg)
2. Trailing (or Stance Leg): Eccentric Contraction of the Hip Abductors
(controlling the movement)
After the Step
The leading leg now becomes the weight bearing leg (or stance leg).
3. Leading (or Stance Leg): Concentric Contraction of the Hip Adductors
(controlling the movement)
4. Trailing (or Moving Leg): Eccentric Contraction of the Hip Abductors
(controlling the movement)
Note: The stretched elastic band generates the force to advance your trailing leg
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According to this page, the primary muscle being exercised is the gluteus medius.
answered Jul 11 '17 at 15:06
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Given that there are two muscles pictured, can you summarize here why the one over the other? That way if "this page" goes away, the answer still makes sense. – JohnP♦ Jul 13 '17 at 19:46
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@JohnP: Quite honestly, they don't really explain it beyond saying that that's what the exercise targets and "If you're doing it correctly, you should feel it in your gluteus medius!" – Sean Duggan Jul 13 '17 at 20:07
