What's the best way to warm up my legs before working out? Miniband activation exercises. Your hip muscles, primarily your glutes, support every step you take by propelling you forward and stabilizing your legs and lower back. On most people, these muscles shut down due to inactivity or poor posture. These two simple miniband exercises will activate your glutes, and stabilize your hips, knees, legs, and feet.
To set up for both of the following exercises, slide a miniband around your legs just above your knees, and stretch the band out so that your feet are hip-width apart. Then stand in a partial squat, with your back flat and your feet facing forward.
1. External Rotation
Keeping your left leg stationary, rotate your right knee in toward the center and then back out. Don't let your left knee drop in. Keep your pelvis stable and both feet flat on the floor throughout the movement. Do 10 times, then repeat on the opposite side.
2. Lateral Walk
Take a small step to the right with your right foot, resisting with your left leg while keeping your feet facing forward and your knees over your toes. Then bring your left foot under your hip so that you are back to the starting position. Continue stepping to the right for 10 steps, then do 10 steps to the left.
Mark Verstegen is a world-renowned performance coach. Can Mark help you? Submit your questions to exercise@rodale.com.
