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
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
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
