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Theraband Placement and Glute Activation

Have you been to the gym and seen someone doing one of the exercises above? I would assume you most likely have. The 'Crab Walk' is one of the most common exercises performed and for good reason. It is a great exercise that works a lot of muscles. However, did you know that where you place your resistance or theraband will determine which muscles you are targeting more?

A recent study conducted in 2019 by Lewis et al. tried to determine how changing the position of the resistance band affected muscle activation during the Crab Walk.

Electromyography (EMG) machines were used on men and women to determine muscle activity when side-stepping.


The results of the study found that moving the band from the knees to the ankles resulted in a significant increase in activation of the gluteus maximus, medius and tensor fascia latae. However, placing the band on the feet increase activation again of the gluteus maximus and medius but not the tensor fascia latae.

So what is the point of this?

Whilst the Crab Walk is one of the most popular exercises many people perform it without knowing exactly what muscle they're working. Now it can be done more efficiently and target the muscles you want. The changes in band position can also be used to change the exercise to keep your gym program different and motivating!

If you are having any issues with your gym program or exercises, don't hesitate to book in and see a physio here at BodyPlus Health.

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