Tag: Exercise Guides
Downward Facing Dog (Adho Mukha Svanasana) – How-To, Muscles Worked, Benefits, and Variations
As the name implies, there is a similarity between the downward facing dog and a common habit of our favorite furry sidekicks. Also called Adho Mukha Svanasana in yoga words, this pose is akin to how a dog stretches itself by leaning back onto the legs and lengthening its spine (svana). And this full-body technique will benefit you just the same!
The downward dog is one of the most commonly practiced yoga techniques, cued often in vinyasa yoga, flowing into other poses, but also effective all on its own! But most importantly, the goal isn’t ultimately the downward dog pose, but how it makes us feel and progress in our yoga journey, or life in general.
It’s a tricky one, but follow along with the instructions and tips in this guide, and you’ll get it down pat!
Muscles Worked
A yoga-based pose, downward facing dog still requires various muscles to perform it correctly. Here are brief descriptions of the muscles you’ll use during this technique.
Arms and delts
Anytime your body is being supported by your arms, you’re recruiting the triceps and deltoid muscles. Both muscle groups have a combined three heads, one on the anterior, another laterally, and the third on the posterior or backside of the body.
With the arms extended, your triceps resist elbow flexion, allowing you to support your weight. The front deltoids are engaged when the arms move forward in front of the body.
Trapezius
Traps too have three components – upper, middle, and lower fibers. Individually, they lift the scapula, pull it back, and retract it. The upper fibers are most prominent during a downward facing dog when the arms are in an overhead position.
Core
Finding their role in every total body movement, your core and abdominal muscles stabilize your trunk, and help you to maintain balance, and force efficiency, to keep you in the inverted ‘V’ position.
Leg muscles
Don’t expect much physical gains but the quads, glutes, hamstrings, and calves do bear some of your weight. Not to mention, the calf raise component during a more advanced variation where the toes are dorisflexed which activates the rear lower leg muscles. Then you have the inner thighs or adductor muscles which should be used to keep the lower body in stable and strong position.
How To Do Downward Facing Dog
In this section, we break down the downward facing dog technique with step-by-step instructions. So be sure to follow along closely, and check out the video demonstration below to hear all the important form ques.
Steps
Note: The following instructions and demonstration are the quick and easy steps to get into a downward facing dog position. If you plan to progress in your yoga journey, we recommend learning additional pre-pose techniques. This will make your yoga practice more enjoyable, productive, and sustainable.
Get down on your hands and knees in a tabletop position. Your hands should be roughly shoulder width apart, shoulders slightly forward past the wrists, with arms fully extended, knees directly under the hips, and back neutral. Turn your hands slightly outward so your elbows are pointing straight behind you, not completely out to the sides.
While you’re in this position, you may feel the natural need to do a cat-cow pose, to stretch your back and abdomen. It’s a great choice before hopping into the downward dog. We’ve included a video example of cat-cow below.
From your hands and knees, squeeze your hands together, without physically moving them inward, to activate your chest.
Now curl your toes under and press your feet into the ground bringing your knees into full extension, while lifting your hips up and back. In this position, your arms should be aligned with your torso in a straight line from your hands to your butt. Bring your gaze down so you’re looking down at the floor, or at the back of the room through your legs.
Accentuate the extension through your spine by lifting up through the pelvis and pressing the full hands into the floor. Externally rotate your arms, to create space between the shoulder blades. Lift the heels, and pretend to squeeze the inner thighs together.
Congrats! You just did the downward facing dog!
Here’s a short video demonstration of cat-cow pose.
Tips
Take some time and find the right knee and foot position to ensure you are doing the downward facing dog with the correct technique.
One way people find the optimal feet to hands distance is to get into a plank.
You should be able to transition between a plank and downward facing dog without moving your hands and feet.
If you cannot keep your spine straight during the downward facing dog, do it with your knees bent until you gain more flexibility.
Your heels do not need to be touching the ground.
Do a few reps of a cat-cow pose to warm up the spine before the downward dog.
Consider easing into the downward dog by incorporating pre-movement techniques beforehand.
You need a comfortable and non-slip surface to do this technique safely and effectively.
Press down into the floor with the entire hands (palms and fingers) to get the most efficiency from the movement.
Benefits of Downward Facing Dog
The advantages of learning this technique surely outweigh any potential negatives. It does a whole lot of good for the body and mind, and it’s also challenging and a good transition pose to other yoga practices.
Get a lovely stretch!
If done right, the downward facing dog should stretch your back first and foremost, followed by everything from your wrists to your shoulders, abs, and leg muscles. However, the back should be the focal point. The goal should not be to force a stretch in your legs.
Stretching has many benefits including healthier muscles, increased range of motion and flexibility, more blood flow to the area, reduced muscle soreness, and even stress relief. During downward facing dog you’re also strengthening the aformentioned muscles.
Strengthen all your muscles
The downward dog involves your push muscles, back, abdominals and obliques, hips, legs, and feet. There’s literally no muscle sitting out. While there is some muscular strengthening from movement (isotonic), you also benefit from static strengthening, where the muscles are not contracting, but support your weight in a contracted state.
Learn about the differences and benefits of isotonic vs isometric training here.
Form of inversion
Most exercises don’t involve hanging the head down, somewhat upside down. But what this does is increase blood flow and circulation to the brain possibly enhancing mental performance, while decompressing the spine and creating more space between the vertebra which may allow better disk hydration and hence greater spine mobility and reduced risk of injury.
Many experts also believe that inversion supports the lymphatic system, which helps the body cleanse itself. And this is said to only be able to occur via the movement of muscles, and breathing. Some other supposed benefits include improving back pain, and increasing torso strength and mobility too.
It’s important to note, however, that studies are limited and not conclusive on the potential benefits of inversion.
Ease your mind
Yoga has long been practiced for its stress-relieving effects. Most of us live every day without releasing the tension that we build up in our muscles due to mental stress, physical stress, lack of activity, and high intensity exercise. Bringing flexibility, and stretch into our daily routines can have a great effect on us. Not to mention, yoga technique are therapeutic alone.
May support better digestion
For the same reason the brain and spine may benefit from downward facing dog, so too may your digestive system. In normal conditions, the belly has to work a little to digest food against gravitational forces. Well, the increased blood driven to the stomach could possibly stimulate a healthier process.
Burn calories
Moving your body and using your muscles to resist your body weight is one way to burn calories. During this process, your body uses energy from stored food for fuel, and if you expend more energy than you consume, you’ll lose fat. Yoga is one way to contribute to the weight loss process if you’re not eating too much every day.
Try our yoga calories burned calculator to see how much energy you’re using during your sessions.
This Exercise:
Target Muscle Group: Arms, delts, core, quads, glutes, hamstrings, calves
Type: Yoga
Mechanics: Compound
Equipment: Cushioned surface, exercise mat
Difficulty: Intermediate
Drawbacks of Downward Facing Dog
If you want to try the downward facing dog, you could experience some of these negatives.
Not as easy as it looks
If you’re not decently flexible or fit, you may be in for a nice surprise. It’s harder than it looks both on video, and in your head. But… if you use a suitable surface, wear the right clothing, and follow the form instructions, you’ll have the best chance at nailing this technique. The good news is, if you can’t yet, you’re totally allowed to bend your knees. So keep practicing and you’ll master this staple pose!
Bad form is common and good form ignored
Without a proper understanding of basic exercise technique mechanics, or yoga experience, it’s too easy to do this exercise wrong. Not that its the worst thing you could do, but people try to force their heels down when they shouldn’t, or they don’t realize they have bad form. The downward dog should be a beautiful exercise that feels good, and encourages you do it more.
Common Mistakes When Performing Downward Facing Dog
If you want to get the most out of the downward facing dog, try to keep these bad habits out of your checklist.
Tucking in the tailbone
You want to lift the tailbone, not tuck it in. The latter will move the pelvis rearward and round the back in a convex shape which you don’t want. Rather bend the knees to bring the back into a better and safer alignment.
Forcing the heels down
We’re not all physically constructed the same, hence different heights, proportions, movement, etc. If your heels don’t naturally touch the floor, don’t force them. As you stretch, you’ll learn if it’s tight calves and hamstrings. But it could also be a shorter achilles tendon, or someone’s bone structure, and that’s fine, there’s nothing to do there. After all, the goal is not to stretch the calves, it’s to target the back.
Bad shoulder position
Slouching over and letting your head into your shoulders is the wrong way. The delts and scapular area should be set properly with proper arm placement and involved to make the exercise most efficient.
Wrong hand positioning
When pushing your hands into the floor, you should focus on shifting the weight onto your thumbs, index and middle fingers, not the pinkies or palms only. This will create a better position for your shoulders and it’s more efficient.
Not bending the knees
While you will need to lengthen the legs to lift the tailbone and stretch the back, you are free to keep the knees slightly bent.
Internal shoulder rotation
Remember that these three words are something you seldom ever wanted to do during any exercise. Turning the shoulders inward toward the chest can cause impingement issues, and it doesn’t make for efficient technique. Instead, turn your biceps slightly out to open up the delts and create a safer position.
Feet too close or wide
Your feet should be roughly the same distance apart that they are in a plank. That’s why it’s good to start the movement from a plank, especially if you’re a beginner. But, you may find the need to adjust your footing slightly.
Variations of Downward Facing Dog
You can find so many different variations of the downward facing dog. Unfortunately, there are too many to list here, however, we picked some favorites for you to try!
Single leg downward facing dog
Also called Eka Pada Adho Mukha Svanasana, this single leg downward facing dog variation stretches the hamstrings, engages more core muscles, and trains your balance.
Steps
Assume the basic downward facing dog as shown in the primary example in this guide. Your feet should be fully planted on the mat.
Press down into the left foot, and lift the right heel as high as you can while keeping it fully extended. Point the toes straight down. You should feel a nice stretch in the left hamstring. Keep your gaze down toward the floor, or back toward your feet.
Hold then switch legs and repeat.
Tips
Inhale as you lift the leg and exhale as you drop it down.
Keep your shoulders and hips square, avoiding allowing the body to rotate in either direction.
For a more advanced technique, great for training balance, lift one leg, and the opposite arm.
Knee to elbow
If you want to take the previous variation a step further, hence increasing the benefits, you can introduce more movement.
Steps
From the three legged, or single leg downward facing dog with one leg extended in the air, bend the knee and bring it into the same side elbow. Keep your core tense and spine neutral.
Lift the same leg back up into extension or the three legged dog, now pull the knee into your opposite elbow.
Do several reps, then switch legs.
Twisted dog
Here’s a simple, but challenging variation you should also try. It will wake up your obliques, and give you a releasing stretching in the waist.
Steps
From the basic downward facing dog position, move your feet closer to your arms and simply reach one hand back and grab the opposite ankle. Rotate your upper body to face the same side as the leg you’re grabbing. Return to the starting position, then reach with the opposite hand to the other ankle.
Make sure to keep your spine lengthened.
Bent knee dog
From the inverted downward dog position, bend one knee so that your toes are pointed at the ceiling. Reset, and repeat with the other leg.
Downward facing dog on blocks
Prop your feet or hands up on some blocks to vary the angle and lessen the difficulty of the downward facing dog. Elevating the hands, for example, creates more space in the upper body like shoulders, back and neck. It also helps maximize space on the mat during vinyasa flow!
Steps
Prop your hands up on blocks and find your downward dog.
Keeping your toes on the mat, lift your heels high, and extend your spine by raising your hips up above your shoulders.
Now exhale, bend your knees, tighten your core, press into the blocks and hop your feet forward in between your hands. As you jump, keep the hips higher than the shoulders.
Inhale, stand halfway up keeping your hands on the blocks, exhale, fold your upper body into your lower body, then inhale, and stand all the way up reaching your arms overhead with hands together.
Finally, exhale and bring your hands to your heart.
FAQs
Below we included a few common questions and answers regarding the downward facing dog pose.
Who is the downward facing dog not good for? Due to the nature of this exercise, it’s best avoided by people with wrist problems such as carpal tunnel, or those with back issues, vertigo, high blood pressure, or eye conditions that affect vision. We also don’t recommend it for women who are pregnant.
What should be the primary goal of the downward facing dog?Stretching the back, activating the core, and really becoming more in tune with your body. There are many benefits of downward facing dog that can enhance your physical, mental, and yoga progression.
Wrapping Up
Congrats on mastering the downward facing dog pose! But if you haven’t yet, don’t worry you’re not alone, it’s by no means an easy exercise for most people. But this common yoga class pose should be learned as it’s a fundamental technique and you’ll probably be called to do it. The tips, tricks and variations in this guide are going to help you utilize the downward dog effectively, build more confidence in your yoga journey, and enhance your life!
Calves Stretch Guide: How-To, Calves Anatomy, Benefits, and Variations
Whether you like it or not, stretching is part of the body’s necessary maintenance routine. It alleviates stress, keeps our muscles and surrounding tissues healthy, prevents avoidable injuries, and allows us to move every day, even in our older years. Tight muscles are a problem, and today we want to focus on the calves stretch. These rear-facing lower leg muscles are both key performance and postural muscles that take a lot of abuse. Or not, for the average couch potato. Doesn’t matter, both are good candidates for regular stretching.
This guide demonstrates the very best calf stretches to improve your range of motion, alleviate and prevent common foot problems, and stop injuries due to high-intensity activities.
Muscles Involved During Calves Stretch
Let’s talk about what makes up these smaller leg muscles, and how they work.
Calves
Slapped on the posterior lower leg and threaded through the knee and ankle joints, the calf muscle fibers are divided into two heads – gastrocnemius, and soleus. The former is the larger, more visible, and also the stronger calf, while the soleus is a longer, and flatter muscle underneath the gastrocnemius.
The gastrocnemius and soleus fuse together at the lower leg to form what’s known as the achilles tendon, which connects the calves to the heel.
What do the calves do for us?
When you flex a muscle, it’s performing the function in which it was designed. For the calves, that is plantarflexion of the foot and ankle. We do this when pressing the gas pedal in a car, or when standing on our tiptoes to reach something above us.
Consequently, calves are heavily involved in physical performance, contributing to explosive movements like running and jumping. Calves, especially the soleus, is important for helping us to stand upright.
And because the calves are so active, we need to give them adequate stretching to keep them mobile, flexible, and strong enough to endure what we put them through.
How To Do The Calves Stretch
A calf stretch done wrong can be less forgiving than stretches for other muscle groups. That’s because the ankle and foot area, while strong, can easily be overstressed. So we’re going to show you a basic calf stretch from a step, but also consider the variations offered too.
Before stretching any muscle, it’s best to warm up with light intensity technique to drive blood in the area, and make it more pliable. Otherwise, stretching a cold muscle could cause harm. A few minutes of running in place, or a brisk walk are sufficient, according to the American Academy of Orthopedic Surgeons.
Note: We only recommend this stretch for people with healthy ankles, and feet, and good balance, and coordination. Jumping straight into a deep calf stretch using your body weight, with incorrect form, can stress everything from the achilles tendon, to the ankle, and even the fascia tissue in your feet.
Also, make sure to use a stable, safe object to do calves stretches, like a staircase, doorstep, cement platform, bench, etc.
Steps
Step up on a raised platform with both legs. You can hold onto an object for balance, and to have better control over the stretch and prevent injuries.
Now slide either foot back until the heel is hanging off the edge of the step, and keep the other, non-working foot where it is, flat on the platform.
Keeping the rear leg straight, slowly drop the heel down a few inches, while bending the front leg. You should feel a nice stretch in the calf of the back leg.
Hold for about 10-20 seconds, reset, and do it again a few more times.
Here’s a quick video example of the calves stretch from a platform.
Tips
Don’t lean your full weight onto the calf being stretched. The goal is to drop the heel, and use your body to control the resistance, only applying enough force to stretch the calves without feeling strain in the joints and foot.
You can use a thick book or yoga block, which will allow your heel to touch the floor, and reduce the force applied to your ankles and feet.
As you can see from the video example, keeping the non-working foot on the platform, rather stretching both calves at the same time allows you more control over how much force is applied to the stretch. Reducing your body weight load, and preventing overstressing the ankles and feet.
This Exercise:
Target Muscle Group: Gastrocnemius, soleus
Type: Stretch
Mechanics: Isolation
Equipment: Step
Difficulty: Beginner
Benefits of Calves Stretch
Stretching is something we should all be doing, and while the calves may be ignored compared to other muscles, they’re just as, if not more important because they bear our weight. Let’s discuss the benefits of stretching your calves frequently.
Keep performing
As explained in the muscles involved during calves stretch section, your calves are performance muscles. Sprinting, running long distances, and lifting heavy on your feet punishes the calves too. But calves also assist in the gait or walking cycle, and support standing posture. So keeping them healthy, functional, and able to fully contract is key to longevity, and staving off injuries because physical performance is very demanding on the lower body.
Speaking of injuries…
Prevent injuries
Tight calf muscles are most commonly caused by overuse or lots of physical activity. Although underuse, improper warmup, and other causes exist. But overuse without proper maintenance can run you into injuries from tightness that affects lower body function. So if you’re someone who runs and plays sports you should be stretching the calves regularly.
Not to mention, you may benefit from increased blood flow to a muscle, which could reduce muscle soreness. But it could also be what helps improve certain foot conditions…
Possibly improve common foot and lower leg issues
When you stretch the calves, you’re also stretching the foot. This is said to be one thing you can do to improve common foot conditions such as plantar fasciitis (affects the thick tissue connecting heel bone to toes causing pain and discomfort).
Another common stiff area in need of being stretched is the achilles tendon, especially when someone develops achilles tendinitis. This tendon is formed by the two calf muscles and helps connect to the heel bone. It’s also the largest tendon in the human body. Recruited during walking, running, jumping, etc, achilles tendon experiences a lot of wear. Tight calves can also affect the achilles tendon.
The American Academy of Orthopaedic Surgeons recommends calf stretches to help alleviate minor achilles tendon issues.
Common Mistakes When Performing Calves Stretch
Bad calves stretch technique is dangerous and it can sideline you for a while, or cause ongoing issues in the ankle and foot. Follow these tips to help keep those problems in the rearview mirror.
Placing all your weight into the stretch
Unlike a calf raise exercise, you don’t actually want all your weight on the foot and ankle. In fact, this will force the calf muscles to contract in order to resist your body weight load. And it’s a lot of stress on the ankles and feet. It’s better to stretch one calf at a time, so you can use the stationary, non-working foot to help control the depth of stretch in the working calf. This is a much safer, and healthier way to stretch the calves.
Rushing the stretch
Due to the nature of a calves stretch, it’s not one you want to rush through, although the variation can make a big difference too. But we’re talking about the variation from a step or platform where the heel hangs off the edge and your weight is on the ankles, creating unequal force distribution.
Many people notice the same discomfort and pain when they do weighted calf raises too heavy, and too quickly. Drop the ankle, feel a little stretch, and don’t overdo it.
Being unbalanced
You don’t want to be unstable while doing calf stretches as the lack of control can be dangerous for the joints. It’s better to hold onto something for support if you cannot maintain balance without it.
Variations of The Calves Stretch
All calves stretch variations can be useful, and you may prefer one over the other. But we also included the following calves stretches that are unique in their own way, and, are top notch!
Runners stretch
Commonly called the runner’s stretch for obvious reasons, it’s a good technique for most people. It offers a solid, stable stretch with equal weight balance, and you can have more control, pushing as little or hard during the stretch.
Steps
Find a wall or similar, and place your palms against it, spaced roughly shoulder width apart, and elbows slightly bent. Stand with your feet far enough back, about 12 inches or so from the wall.
Now slide one foot back about 6-12 inches behind the other in a split stance, and keep both feet flat on the ground. Keep your toes pointed straight forward towards the wall.
Now push into the wall, and feel the stretch on the calf of the rear foot. Keep the front leg bent and the rear leg mostly extended.
Hold for 10-20 seconds, rest a few seconds, and do it two more times.
Switch your foot position, bringing the rear foot forward, and sliding the other one back. Repeat.
Pro tip: Bend both knees together to emphasize the stretch in your soleus calf muscle, which also benefits the achilles tendon.
Calf stretch on a slant board
A good choice for those with plantar fascitis, and other common foot issues, stretching the calf on a slant board creates equal weight distribution, it’s more stable, and allows you to better control the intensity of the stretch.
Steps
Step your heel at the base of the slant board and lie your foot flat against it with the toes pointing forward.
Move the other foot forward to increase the stretch in your calf.
Hold for 10-20 seconds, relax, and repeat a few more times, then switch legs.
Calf stretch sitting down with legs extended
If you want to stretch your calves with less resistance, in a more relaxed position, you can sit on the floor with legs extended, and use a belt, leash, or resistance band to pull against your toes, and stretch the calves.
Make sure to relax your ankle, and pull for a few seconds at a time. Lean into the stretch to include your hamstrings too.
Calf foam rolls
One way that you probably didn’t expect to loosen up the calves is using a foam roller. You’ll create healthier fascia, and calf muscles.
Steps
Sit on the floor and lay a foam roller where your legs will be. Extend both legs and rest your calves on the foam roller.
Now place your hands on the floor, and use your arms to lift your butt off the ground.
Use your arms to move your body forward and back, rolling the roller up and down your calves.
Roll for about a minute, rest, and do it again for another minute.
Pro tip: For a more intense calf massage, cross one leg over the other and repeat steps above.
FAQs
How many sets should I do? There’s no sure answer to this. It really depends on how much time you have, how many times per day you stretch a muscle, how long you’ve been stretching, and the length of each set or number of seconds you hold a stretch.
If stretching once a day, two-three sets x 20-30 second stretches should be plenty.
But you could also do more sets and shorter stretch durations. Find what works best for you, but try not to overdo it.
What is the most convenient calf stretch?Out of the many variations, we’d say the runner’s stretch is the simplest and most convenient. You don’t need any aids or tools, and it is safe on the joints and more supported with the feet flat on the ground, not stressing the ankles and feet.
Wrapping Up
It’s as simple as that. Warm up with a brisk walk, then get to stretching, or stretch your calves after your physical activities. You’ll ensure that your calves, ankles and feet stay up to health. Plus, calves stretching requires a very small time commitment, and no equipment (for some variations).
Just be sure to go slow, don’t force anything, and be consistent. These are key to effective stretching, and avoiding worse problems due to bad technique.
This guide is a detailed resource that explains and demonstrates proper calves stretching, with tips that you don’t want to skip over.
Quadriceps Stretch Guide: How-To, Muscles Involved, Benefits, and Variations
Pesty tight quads can wreak havoc not just on the front thigh but the effects can also be felt in the lower back, knees, and even the hip flexors. It’s an issue that many of us ignore but the good news is the quadriceps stretch is one way to prevent, combat, and reverse those ailing pains and aches.
Consisting of five individual muscles, the quadriceps are a complex, yet powerful muscle group crucial for performance, posture, and well-being. So you don’t want to be caught with stiff quads, and it’s even more imperative with our modern minimally active lifestyles.
Check out our prime quadriceps example, and the best variations for all experience levels.
Muscles Involved During Quadriceps Stretches
While not a muscle-building or strengthening exercise, the goal of quadriceps stretch is to create healthier and more functional leg muscles. Here’s some anatomy on the quadriceps thigh muscles.
Quadriceps
The quadriceps is a significant muscle group covering the front part of your upper leg between the hips and knees. Although, the quad fibers cross both of the aformentioned joints, of which the quads muscle group performs functions such as knee extension and hip flexion.
It was previously believed that the quadriceps was made up of four individual heads, hence the word ‘quad’. However, more recently, a fifth muscle was identified as part of the quadriceps.
Five quad muscles
Rectus femoris
Vastus lateralis
Vastus medialis
Vastus intermedius
Tensor of the vastus intermedius
How To Do The Quadriceps Stretch
While it may appear easy in a video instructional, or seem simple in your mind, the quadriceps stretch is actually a little challenging, but worth the effort.
Below we’ll show you one version of the quadriceps stretch, but keep in mind there are several ways to achieve a nice stretch in your anterior thigh muscles.
Steps
Drop down on your knees and keep your body tall and upright (tall kneeling position).
Keep one knee down, then bring the other leg forward at a 90-degree angle, and plant your foot flat on the floor.
Reach behind and grab your rear foot, then pull it into your butt. Keep your body upright, and don’t lean forward. Hold this position for 10 seconds, then relax and repeat a few more times. You should feel a nice stretch in your quadriceps!
Don’t forget to alternate your leg position, and make sure to stretch both sides equally.
Watch the following video example to see a demonstration of the quadriceps stretch.
Tips
Use a looped resistance band, belt, or similar object if flexibility is an issue.
Try to keep your body upright or only slightly leaned forward, but do not lean too far forward.
If this variation doesn’t suit you, try some of the other variations.
This Exercise
Target Muscle Group/s: Quadriceps
Type: Stretch
Mechanics: Isolation
Equipment: Cushioned surface, exercise mat
Difficulty: Beginner/Intermediate
Benefits of Quadriceps Stretch
Stretching, in general, has many proven benefits. In fact, it’s necessary that we all do some form of stretching.
Reverse tight quads from prolonged sitting
With our modern, tech heavy lifestyles, we do more sitting than ever before. Too much and we risk the quads becoming tight and even shortened. This can cause injuries, and will most certainly affect maximal physical performance.
Prevent or fix lower back and knee pain
Tense front thigh muscles can cause lower back as well as knee pain. In fact, not stretching often causes many issues that people have, but they never realize what’s causing it. Better to stretch regularly to stave off future problems.
Avoid or correct muscle imbalances
You probably didn’t know that tight quads can weaken the opposite hamstring muscles on the rear thigh, creating muscle imbalances that affect both function and appearance. This will also ramp up the chance of injury, and limit mobility. You may also notice discomfort in your hips like tightness and pain.
Stronger legs
Muscle tightness can lead to muscle weakness. When it comes to the quadriceps it’s not only the quads that are affected but so are the hamstrings on the rear thigh.
Maintain healthy posture
Tight muscles can limit our ability to maintain a good posture for obvious reasons. It limits our natural range of movement, and how we move and perform. The muscles in our bodies flex and move the joints, allowing us to move.
Drawbacks of Quadriceps Stretch
Here are some potential negatives of the quadriceps stretch.
More challenging than meets the eye
Even people who exercise regularly may underestimate the quads stretch. In fact, if it’s not something you do often, get down on the floor and try it… not so easy eh? That’s because the quads stretch requires a little balance, and flexibility. It may even feel a little painful, if you have tight quads, or do the movement on a hard surface.
Of course, as suggested, you can also use a looped resistance band, which is always handy to have around anyway!
Should follow warm-up activities
While it’s shouldn’t be a huge deal, we do always recommend warming up your muscles before stretching. That means 5-10 minutes of light activity such as walking at a decent pace, or doing your workout first before stretching. This could be an inconvenience for those who want to hop right into stretching.
Common Mistakes When Performing Quadriceps Stretch
There are lots of things you can do wrong when performing a quadriceps stretch. Here are some quick tips on technique dont’s.
Stretching cold quads
Many health publications agree that it’s better to stretch a muscle, especially intensively, following warmup activities (1, 2). A cold muscle that’s suddenly and intensely stretched could cause injury. So it’s better to do some walking, or workout first, then stretch your quads.
Pulling the leg out
While it may not be dangerous, and you’ll still stretch the quads, it’s better to pull the leg straight back, not out sideways to your body. You’ll also get a deeper stretch in the meatier part of the quads this way, and it’s just the recommend technique.
Arching your lower back
While you may get the same depth of stretch if you arch your back, this just places a lot of unnecessary stress on your lower back. It may not be intentional, but you want to avoid doing this.
Not stretching evenly
You should take stretching seriously, as you would other forms of training techniques. That means you should aim to stretch each leg with the same pressure, and duration. So, if you stretch one side for twenty seconds, make sure to do the same on the other side. And apply an equal amount of pressure.
Bounce stretching
Also known as ballistic stretching, we don’t recommend bouncy, jerking stretch motions for the quads, or any muscle. There’s too much injury risk and it’s not necessary for general stretching. Instead, static stretching is a better option, pulling the muscle into a stretched position, and holding it there (3).
Quadriceps Stretch Variations
If you don’t like the quadriceps variation shown as the primary example for this guide, or if you like to change things up, check out these other options.
We also included this top 5 quads stretch video below that demonstrates and explains many of the variations in this section.
Standing Quadriceps Stretch
Perhaps the most popular variation, the standing quadriceps stretch is also the most convenient. It’s a great way to stretch between workout sets, while you’re moving about, after a run, or during sports play. You can do it wherever you’re standing, which we can’t say about the following quad stretch exercises.
Steps
Stand up straight with your feet close together. You can hold onto something for balance support, if needed.
Lift one foot up behind you and grab it with the same side hand. You should be standing on one leg.
Pull straight back and feel the stretch in your quads!
Switch and repeat.
Side Lying Quadriceps Stretch
If balance is a problem, or you just prefer to stretch in a more relaxed position without thinking, the side lying quads stretch is best. It basically replicates the standing quads stretch except you’re on the floor now.
Steps
Grab a foam roller, pillow, or something to rest your head on for neck support.
Lie on your side with your head propped up, and bottom arm in a comfortable position, not laying on it.
Bend the top leg, reach back and grab your foot and pull it back.
Turn to the other side and so the same thing.
Prone Quads Stretch
This time we’re going face down to get a soothing thigh stretch. Sometimes, changing your body position can be therapeutic in itself, encouraging regular stretching, or being the preferred quadriceps stretch method.
Steps
Grab a light resistance band, belt, dog leash, sheet, or something similar that’s long enough to wrap around your foot while holding the other end in a prone position.
Get down on your knees, then loop the band around the top of one foot. Hold the other end of the band in the same side hand, then as you lie face down, pull the band over your shoulder and hold it there.
Pull the band to stretch your quads, using both hands if needed. Hold the position for 10 seconds, relax, and repeat a few more times.
Repeat the previous steps on the other leg, wrapping the band around the opposite foot.
Make sure to alternate sides to stretch both legs.
Quads Wall / Couch Stretch
To hit more of the rectus femoris quad muscle, this hip flexor stretch commonly performed against the wall or on a bench height object works great.
Steps
Set up in front of an object about level with the lower part of your butt. A bench, stacked mats, couch, box or even a wall can work.
Assume a half kneeling position with one knee on the floor and the same side foot propped up on the object. Place your other leg in front of you with your foot flat on the ground.
Keep your body tall and upright, and simply feel the stretch. The closer your knee is to the object, the more pronounced the stretch in your anterior thigh.
Wrapping Up
If you read through this training guide, you’re probably in need of a good quadriceps stretch. But you’ve also learned about the benefits, what causes tight quads, side effects of tense thigh muscles, and how to maximize the stretch to become a healthier and more functional individual.
Stretching is a non-negotiable form of body maintenance and we all need more of it to keep doing what we enjoy whether that’s performing, or maintaining physical mobility.
CrossFit Cluster Exercise Guide: How To, Benefits, Muscles Worked, and Variations
CrossFit is a unique sport. It involves beginner-friendly simple movements like the air squat, shoulder press, and kettlebell swings. On the flip side, it also incorporates demanding exercises such as rope climbs, pig flips, and Olympic lifts (clean and jerk and snatch) that get elite athletes on their knees.
Most CrossFit WODs (workout of the day) consist of circuits that combine two or more movements. The CrossFit cluster takes this a step further, merging the thruster with the clean into a single exercise.
Interestingly, the thruster is a combination of two exercises — the front squat and the push press. Adding the clean to the mix makes the cluster a blend of three compound (multi-joint) movements.
CrossFit has set itself apart by requiring its athletes to perform unique and challenging compound exercises that help you work your entire body in a short time. The cluster fits the bill perfectly.
In this article, we go over the fundamentals of the CrossFit cluster, and everything you need to know about it to master the movement, including its benefits, correct form, common mistakes, variations, and the muscles worked during this exercise.
What is a CrossFit Cluster?
A CrossFit cluster combines two exercises — the clean and the thruster. The compound exercise works your entire body. Most WODs have just the right amount of clusters as chippers or in a circuit to destroy you by the end of the workout.
Each cluster begins from the ground. You must lift the bar to your hip height and catch it in the front rack position at the bottom of a squat. The rest of the movement is the same as the thruster. From the bottom of the front squat, stand up by extending your knees and driving through your midfoot. As you’re about to achieve full knee extension, use the momentum to drive the bar overhead and lock out your elbows. Return the bar to the front rack position.
In the thruster, you would go right into a squat after catching the bar and repeat for the recommended reps. However, you will return the bar to the floor with each rep while doing the cluster. Adding the cleans makes the cluster much more demanding than the thrusters.
You must follow the perfect form while performing the cluster to avoid unnecessary strain on your lower back. Lifting with a rounded back is one of the most common mistakes while doing this exercise.
Muscles Worked During CrossFit Cluster
The CrossFit cluster is a full-body exercise, recruiting almost every muscle fiber in your body. It is such an effective compound exercise that we think this section should be titled “Muscles not worked in a CrossFit Cluster.” Nonetheless, here are the muscles stimulated in this exercise:
Legs
The cluster works your quads during the initial lift off the floor; your glutes and hamstrings are activated as you get into the squat after catching the bar. This exercise is a complete leg builder that will help you add strength and size to your lower body.
Back
While performing the cluster, you’ll experience latissimus dorsi, rhomboids, teres major and minor, and trapezius muscle engagement. Since this is a hip-hinge movement, you’ll also feel lower back stimulation.
Shoulders
From pulling the bar off the floor and pressing it overhead, you’ll experience shoulder engagement. Cycle through the cluster reps, and you’ll feel a sick anterior and lateral deltoid pump.
Arms
The first half of the movement involves pulling the bar to the front rack, resulting in biceps engagement. The second half requires you to press the bar overhead, which will fire up your triceps.
Core
Performing a clean, especially while lifting heavier, requires a strong core. Your midriff and stabilizers will also be in action as you press the bar overhead and complete a lockout. Folks that lack a solid core will have trouble completing a heavy overhead lockout.
Benefits of CrossFit Cluster
Adding the cluster to your exercise arsenal entails the following benefits:
Boosts Your Skills
CrossFit involves a lot of skills. Most WODs involve a healthy chunk of high-skill weightlifting moves such as the Olympic lifts and gymnastics moves like handstand walks and ring muscle-ups.
The cluster helps you improve at Olympic lifts by incorporating the clean, front squat, and overhead press into a single movement. It will aid in improving your technique and get you better results faster.
Full-Body Exercise
The cluster is a full-body exercise that will help you build overall strength and muscle mass. This compound exercise will improve your functionality, making you better at other exercises and day-to-day activities.
The cluster will also improve your metabolic conditioning, boosting your performance in demanding workouts.
Helps Build Strength and Muscle Mass
The compound exercise will boost your strength and muscle mass. You must, however, program your workouts accordingly. Stay in the 1-5 rep range to focus on strength. On the other hand, the 8-12 range is optimal for hypertrophy. [1]
Enhances Endurance and Stamina
Perform high-rep sets of clusters, and you’d be gasping for breath. Adding cluster ladders to your WODs will help you build stamina and endurance, translating to better performance in demanding workouts.
Improves Coordination
There are several moving parts in the cluster. You need to clean the barbell off the floor, perform a squat, and then do an overhead press. Doing this exercise regularly will help improve your hand-eye coordination.
How To Do a CrossFit Cluster
The CrossFit cluster is a complex lift. You must dial in your technique to get the best bang for your buck. There will be a lot of tips and tricks, so pay close attention. Here is how to perform the cluster with the perfect form:
Steps:
Place a barbell against your shins and stand upright with a shoulder-wide stance.
Grab the bar using a shoulder-wide hook grip. Your hip crease should be below your knees crease. This will help you use your quads in the initial phase of the lift.
Your chest should be open, and you should look straight ahead while at the bottom of the lift.
Pull the bar to your hip level while keeping it close to your body by driving through your midfoot.
Pull the bar faster as it crosses your knees, and you stand upright by extending your knees.
The bar should make contact with your hips. At this point, lean back slightly, generate momentum by getting on your heels, and pull the bar toward your shoulders.
In one motion, jump your feet wide and get under the bar to catch it in the front rack position at the bottom of the squat.
Get out of the hole explosively by driving through your midfoot.
Press the bar overhead as you reach the top of the movement.
Move your head through your arms to achieve a lockout.
Lower the bar to a front rack position.
Repeat for reps.
CrossFit Cluster Tips
Pull the slack out of the bar at the bottom by pulling the bar slightly off the floor. This will help ensure a smooth upward movement.
You can skip jumping your feet out if you are comfortable with your initial stance and can use it to push the weight overhead.
Your elbows should trace over the bar in the initial part of the lift and drop below the bar as you catch it in a squat. This will help you keep control of the barbell.
Avoid rounding your back or looking down in the initial phase of the cluster, as it can put unnecessary strain on your neck.
Driving through your heels or toes will throw you off balance. Drive through your midfoot to maintain your center of gravity.
This Exercise:
Target Muscle Groups: Back, Legs, Shoulders, Arms, and Core
Type: Strength
Mechanics: Compound
Equipment: Barbell
Difficulty: Intermediate
Best Rep Range: 8-12 Reps
Common Mistakes While Performing a CrossFit Cluster
Stay clear of the following cluster errors for optimal gains and to avoid injuries:
Improper Form
Like all the other exercises, you only get better at the cluster with practice. Since this is a compound movement, lifters tend to make several mistakes initially. You must not yank the bar off the floor in the first half of the lift, as it can throw you off balance.
Keep your chin tucked and your eyes locked straight ahead throughout the exercise. Tilting your head toward the ceiling or the floor will again make the lift unstable. Plus, many lifters get on their toes too soon. You must wait for the bar to reach your hip level before using your feet to generate extra momentum.
Not Warming Up
The cluster is a full-body exercise, meaning a lot can go wrong while performing this exercise. Many people increase their odds of injury by not warming up before a workout. You must spend 10-15 minutes warming up before a training session for optimal performance.
Furthermore, compound lifts like the cluster require a decent amount of mobility. You must work on improving your flexibility and mobility to get better at the Olympic lifts.
Going Too Heavy
This is one of the most common mistakes lifters make while doing the cluster. Since this exercise is a combination of three lifts, many people load the bar with more weight than they can handle, assuming that they can muscle through the lift. However, letting your ego get the better of you jeopardizes your form and puts you at a greater risk of injury.
Variations and Alternatives of CrossFit Cluster
Use the following cluster variations and alternatives to add variety to your training regimen:
Dumbbell Cluster
This cluster variation uses dumbbells instead of a barbell. Although many lifters might think it is easier than the conventional cluster, it is not the case. The dumbbell cluster requires a different skill.
Steps:
Grab a dumbbell in each hand and stand upright with a shoulder-wide stance.
Push your hips back, hinge at your hips, and bend your knees to lower the dumbbells to your floor. Place the dumbbells on the outside of your feet at the starting position.
Lift the dumbbell to your knees by driving through your quads and midfoot.
Drive your hips forward and extend your knees as the dumbbells cross the knees.
Generate momentum by lifting your heels off the floor when the dumbbells reach your hip level.
Drop under the dumbbells and catch them over your shoulders.
Explode out of the hole and push the dumbbells overhead as you complete the movement.
Pro Tip: Ensure you’re using your quads to power off the floor by getting your hip crease below your knee crease at the bottom of the movement.
Thruster
The thruster is a great exercise to forge a more robust cluster. It is just like the cluster, minus the cleans while doing multiple reps.
Steps:
Take a shoulder-width stance and stand upright with a barbell against your shins.
Grab the bar at shoulder-width using a hook grip.
Clean the bar into a front rack and get into a squat.
Explode out of the hole by driving through your midfoot.
Press the bar overhead as you extend your knees.
Lower the bar into a front rack.
Perform a squat.
Repeat for recommended reps.
Pro Tip: Hold the bar in the front rack position using a full grip. Balancing the bar using only your fingers can make the lift unstable.
Clean
The clean is an Olympic lift, which needs a lot of practice to master. However, sticking with this exercise will make you better at most other CrossFit compound lifts, as it will help develop a stronger base.
Steps:
Stand with a shoulder-wide stance with a barbell placed against your shins.
Grab the bar with a hook grip.
Maintaining an open chest and flat back, pull the bar to your knees using your quads.
Drive your hips forward and extend your knees to bring the bar to your hip level.
From here, lift your heels off the floor to pull the bar toward the ceiling.
Get under the bar and catch the bar in a front rack position while jumping your feet out.
Stand upright.
Pro Tip: Drive your knees outward during the initial phase of the lift, as it will help engage your legs to generate power.
Front Squat
The next two exercises on the list are among the nine basic movements of CrossFit. The front squat is a compound exercise that primarily works your quads.
Steps:
Start with the bar in a front rack position with your hands slightly wider than shoulder-width apart.
Use a shoulder-wide stance and turn your toes slightly outward.
While maintaining an upright torso, lower into a squat and go as deep as possible.
Return to the starting position.
Repeat for reps.
Pro Tip: You must have decent upper body, overhead, hip, and lower body mobility to perform a front squat with an upright torso.
Push Press
The push press is a basic CrossFit movement that will help you build upper body strength and explosiveness.
Steps:
Start in the front rack position and a shoulder-width stance.
Drop into a shallow stance.
Extend your knees rapidly and push the barbell overhead while raising your heels off the floor.
Lock out your elbows at the top and drive your head through your arms.
Lower the bar to the front rack position.
Repeat.
Pro Tip: Your elbows should be under the bar at the starting position, as it will help you generate power.
Wrapping Up
CrossFit is a high-intensity sport that combines weightlifting, gymnastics, and cardio. Olympic weightlifting exercises form the basis of the CrossFit resistance training WODs and help work your entire body in a short time.
The CrossFit cluster is one of the most effective functional exercises to help you build strength, muscle, endurance, and balance. Use the cluster alternatives and variations listed in this article to take your WODs to the next level. Best of luck!
References
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Block Pulls Guide: Muscles Worked, How-To, Benefits, and Alternatives
If you only had the time and energy to perform one exercise per workout, the deadlift would probably be your best choice. Deadlifts work almost every major muscle on the back of your body and several on the front, too. They build real-world functional strength and, frankly, make you look and feel like a badass.
Combine deadlifts with an upper-body push, such as push-ups, dips, or bench presses, and you can get a full-body workout from just two exercises.
Deadlifts are AWESOME!
That said, deadlifting from the floor is not easy, especially when you’re tall or inflexible. Also, doing nothing but conventional deadlifts will eventually get boring, even if you love what Victorian physical culturalists used to call the health lift.
Thankfully, there is more than one way to deadlift, and block pulls, aka partial deadlifts, are a great alternative to regular deadlifts.
We reveal why and how to do this excellent exercise and provide you with a few equally effective alternatives to try.
Block Pulls – Muscles Worked
Block pulls are a compound exercise, meaning they involve several joints and multiple muscles working together. In fact, block pulls use so many muscles that they’re virtually a full-body exercise.
Block Pulls Muscles Worked
The main muscles (listed from top to bottom) trained during block pulls are:
Trapezius
The trapezius, or traps for short, is the large diamond-shaped muscle of your upper back. It consists of three groups of fibers – upper, middle, and lower. The upper and middle fibers are the most active during block pulls. Block pulls are very effective for building bigger, thicker traps.
Rhomboids
Located between the shoulder blades, the rhomboids work with your middle traps to pull your shoulders back and together.
Deltoids
The deltoids are your shoulder muscles. Like the trapezius, the deltoids are made up of three groups of fibers called heads – anterior (front), medial (middle), and posterior (rear). All three deltoid heads are working during deadlifts, but the posterior delts are the most active.
Biceps brachii
Located on the front of your upper arm, your biceps flex your elbows. However, in block pulls, their job is to stop your elbows from hyperextending.
Forearm flexors
Block pulls are a very grip-centric exercise. Gripping the bar involves lots of lower arm muscles, which are collectively called the forearm flexors. If you want bigger, more powerful forearms and a vice-like grip, block pulls are sure to help.
Latissimus dorsi
Located on the sides of your torso, the latissimus dorsi, or lats for short, give your upper back its width. Well-developed lats look like wings! You use your lats to keep the bar pressed in toward your legs during block pulls. Bodybuilders do this exercise to develop a thicker, more powerful-looking back.
Erector spinae
Erector spinae is the collective name for the muscles that run up either side of your spine. During block pulls, you use these muscles to prevent your back from rounding. Rack pulls will give you a more muscular lower back.
Core
Core is the name given to the muscles of your midsection, including your rectus abdominis, obliques, and transverse abdominis. Together, these muscles contract inward to create intra-abdominal pressure to support and stabilize your lumbar spine. Wearing a weightlifting belt allows you to produce even more intra-abdominal pressure.
Gluteus maximus
Known as the glutes for short, this is the largest and most powerful muscle in the human body. The glutes extend your hips, which is the main lower body movement during block pulls. If you want a bigger butt, block pulls will help!
Hamstrings
Located on the backs of your thighs, the hamstrings work with your glutes to extend your hips during block pulls. However, the range of motion is relatively small, so if you want to work your hammies harder, you should also include exercises like leg curls and Romanian deadlifts in your lower body workouts.
Quadriceps
Block pulls start with your knees bent and end with your knees extended. This means they involve your quadriceps as well as your hamstrings and glutes. However, quads engagement is quite low because the range of motion at your knees is relatively small.
How to Do Block Pulls
Get more from block pulls while keeping your risk of injury to a minimum by following these guidelines:
Place your barbell on blocks so it’s between lower knee and mid-thigh height. The lower the blocks, the more you’ll need to use your glutes and hamstrings to lift the weight.
Stand behind the barbell with your feet between shoulder and hip-width apart. Your feet should be under the bar.
Grip the bar with a double overhand or mixed shoulder-width grip.
Straighten your arms, brace your core, and pull your shoulders back and down. Engage your lats by pressing the barbell toward your legs.
Without rounding your lower back, drive your feet into the floor and stand up.
Lock out your hips and knees, taking care not to lean back at the top of your rep. Leaning back increases your risk of injury.
Lower the bar back to the blocks, let it settle for a second or two, reset your core and grip, and repeat.
Pro Tips:
Use chalk and/or lifting straps for a stronger grip.
If you use a mixed grip, make sure you switch hands set by set to avoid muscle imbalances.
Use lower blocks to work your glutes and hamstrings more or higher blocks to emphasize your upper back.
Wear flat shoes or go barefooted to prevent your weight from shifting forward onto your toes.
Use a weightlifting belt when training with heavy loads.
Block Pulls Benefits and Drawbacks
Not sure if block pulls deserve a place in your workouts? Consider these benefits and then decide!
Better for tall or inflexible lifters
Conventional deadlifts start with the weights on the floor and the bar about nine inches above the deck. Reaching down to grab the bar requires good flexibility, especially if you are taller than average. As such, some people end up rounding their lower backs during deadlifts, and that’s a recipe for injury.
A rounded lower back is a weak lower back and puts tremendous pressure on the intervertebral discs and ligaments of the lumbar spine. Starting with the bar on blocks means you don’t have to lean so far forward, so there is less chance of rounding. This means that block pulls are more lower back-friendly than off-the-floor deadlifts, especially for tall or inflexible lifters.
Boost your lockout strength
Full deadlifts, like most compound freeweight exercises, have sticking points. Some lifters get stuck trying to break the bar away from the floor, while others get stuck at the midway point. Rack pulls allow you to focus on your lockout. For this reason, powerlifters use block pulls as a deadlift accessory exercise to boost their full deadlift performance.
Fatigue management
Full deadlifts can be exhausting. Because of this, some lifters only deadlift once a week or even less often when using maximal weights. Block pulls are a little less fatiguing, so you should be able to do them more often or in conjunction with regular deadlifts. For example, you could alternate block pulls with conventional deadlifts workout by workout if you want to train your posterior chain twice a week.
Build a more muscular back
Few exercises have the potential to build back size like rack pulls can. Pushing the bar back toward your legs maximizes lat engagement while keeping your shoulders back and down hits your traps and rhomboids. Stopping your lumbar spine from rounding will thicken and strengthen your lower back muscles. In short, rack pulls are a total back builder.
While block pulls are a mostly beneficial exercise, there are also a few drawbacks to consider:
Equipment
While most gyms have barbells and weight plates for deadlifts, lifting blocks are not as common. As such, you may not have access to the equipment you need to do block pulls. However, there are alternatives to this exercise, which we have detailed below.
Less functional than full deadlifts
A functional exercise mirrors the demands of daily living or a sport. Deadlifts from the floor are a very functional exercise, as many lifting movements start with the weight resting on the deck, e.g., picking up your kids, a pet, or grocery bags.
However, block pulls start with a weight resting above the floor, so they may not be as functional as regular deadlifts. That said, they work the same muscles as regular deadlifts, so block pulls will still enhance your functional strength, albeit to a somewhat lesser degree.
Lift heavier weights
Block pulls have a smaller range of motion than conventional deadlifts, so most people can use heavier weights for them. While lifting more weight can be a good thing, it could be a drawback, too.
Some lifters load block pulls with way more weight than they can handle safely. This can lead to injury, especially to the lower back.
7 Block Pulls Variations and Alternatives
Block pulls are a highly effective compound exercise, but that doesn’t mean you need to do them all the time. There are several variations and alternatives you can use to keep your workouts productive and interesting:
1. Rack pulls
No suitable lifting blocks? No problem! You can also do partial deadlifts using a power rack. This exercise looks and feels very similar to block pulls, and as most gyms have a suitable power rack, they may be more accessible for some lifters. However, do not do this exercise with a deadlift bar, as doing so will damage it. In contrast, block pulls will not damage a deadlift bar.
Steps:
Place your barbell on the safety pins of a power rack so it’s between lower knee and mid-thigh height.
Stand behind the barbell with your feet between shoulder and hip-width apart. Your feet should be under the bar.
Grip the bar with a double overhand or mixed shoulder-width grip.
Straighten your arms, brace your core, and pull your shoulders back and down. Engage your lats by pressing the barbell toward your legs.
Without rounding your lower back, drive your feet into the floor and stand up.
Lock out your hips and knees, taking care not to lean back at the top of your rep.
Lower the bar back to safety pins, let it settle for a second or two, reset your core and grip, and repeat. Do not bounce your bar off the pins, as doing so could damage the bar and the power rack.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
More accessible than block pulls for some lifters.
Easier to adjust the height of the bar, as most power racks are drilled with one-inch holes.
An excellent total back and posterior chain exercise.
Tips:
Try a lower starting point to emphasize your glutes and hamstrings or a higher one to emphasize your back.
Use a mixed or double overhand grip as preferred.
Use lifting straps and/or chalk to prevent your hands from slipping on the bar.
Related: The Ultimate Guide to Rack Pulls
2. Paused deadlifts
Like block pulls, paused deadlifts are designed to improve your mid-rep strength and boost your lockout. However, as an extra advantage, you don’t need any additional equipment to do them. Paused deadlifts are another common powerlifting accessory exercise.
Steps:
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand or mixed grip, hands shoulder-width apart.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up, pausing as the bar reaches about knee height. Hold this position for 1-3 seconds.
Push your hips forward and stand fully upright.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
A very accessible exercise as no extra equipment is required.
An effective way to strengthen your deadlift lock out.
A good way to make light weights feel heavier.
Tips:
The longer you pause, the harder this exercise becomes.
Vary the height of the pause to change the effect and feel of this exercise.
Use less weight than normal, as this exercise is much more demanding than full deadlifts or block pulls.
3. Deadlifts with chains
Chains are another way to overload the top part of the deadlift movement. Doing deadlifts with chains is a type of training called accommodating resistance. As well as overloading the upper range of motion, using bands or chains teaches you to lift more explosively and develops your ability to use power to blast through your sticking points.
Steps:
Load your barbell and attach your chains.
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand or mixed grip, hands shoulder-width apart.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up. Do not lean back, as doing so increases your risk of injury.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
A very movement-specific deadlift accessory exercise.
An excellent way to overload the top part of your deadlift.
An effective exercise for developing deadlift speed and power.
Tips:
This exercise works best when done for low reps, e.g., 3-5.
Start with light chains, as this exercise can be very challenging.
No chains? You can also use strong bands for accommodating resistance training.
4. Trap bar block pulls
Because the load is in front of your base of support, barbell deadlifts have a tendency to pull you forward onto your toes. This increases the shearing force on your lumbar spine. Shearing force isn’t a problem for some lifters but can be a deadlift deal breaker for those with pre-existing back pain. Trap or hex bar block pulls allow you to keep your torso more upright, making them far more lower back-friendly.
Steps:
Load up your trap bar and place it on blocks.
Stand between the handles, feet about shoulder-width apart.
Grip the handles, straighten your arms, pull your shoulders down and back, and brace your core.
Drive your feet into the floor and stand up straight.
Lower the weights back to the blocks, allow them to settle, and then repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, quadriceps, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors.
Benefits:
More quadriceps engagement than regular block pulls.
Much less lower back stress.
The parallel grip makes trap bar deadlifts more biceps and shoulder-friendly.
Tips:
Adjust the height of your blocks to change the effect of this exercise.
You can also do this exercise in a power rack, i.e., trap bar rack pulls.
Experiment with the width of your stance to see what feels best.
5. Snatch grip deadlift
Lifters often do block pulls to overload their upper back muscles. Using a wider-than-shoulder width or snatch grip also increases upper back engagement but requires no additional equipment. As an added advantage, this exercise increases off-the-floor strength and explosiveness.
Steps:
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand, wider than shoulder-width grip.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up. Do not lean back, as doing so increases your risk of injury.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, quadriceps, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors.
Benefits:
A very effective upper-back builder.
A precursor for doing Olympic snatches.
A great upper trap and mid-back strengthening exercise.
Tips:
The wider your hands, the more challenging this exercise becomes.
Use a hook grip to prevent your hands from slipping.
You can also do this exercise off blocks or power rack safety pins, like this:
6. Romanian deadlifts
Like block pulls, Romanian deadlifts emphasize the top of the deadlift movement. However, performed with semi-straight legs, Romanian deadlifts are more glute and hamstring-dominant than block pulls. Romanian deadlifts are arguably one of the best posterior chain exercises around.
Steps:
Hold a barbell in front of your thighs using a double overhand or mixed grip.
Stand with your feet hip-width apart, knees slightly bent but rigid.
Brace your core and set your shoulders back and down.
Push your hips back and hinge forward, lowering the bar down the fronts of your thighs to below your knees.
Drive your hips forward and stand back up.
Muscles Targeted:
Primary: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, rhomboids.
Secondary: Forearms, biceps.
Benefits:
More glute and hamstring-centric than block pulls.
No additional equipment is required.
A very functional posterior chain exercise.
Tips:
Adjust your range of motion according to your flexibility.
Do NOT round your lower back!
Keep your neck long and your chin tucked in to avoid cervical spine stress.
7. Kettlebell block pull
Most deadlift variations revolve around barbells. However, you can also deadlift other heavy objects, including sandbags, dumbbells, and kettlebells. The kettlebell block pull is an especially useful exercise for home lifters.
Steps:
Place your kettlebell on a block and stand astride it, toes pointing slightly outward.
Grip the handle with an overhand, narrow grip.
Straighten your arms, pull your shoulders down and back, brace your core, and lower your hips below your shoulders.
Drive your feet into the floor and stand up straight.
Lower the kettlebell back down to your block and repeat.
Muscles Targeted:
Primary: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, rhomboids.
Secondary: Forearms, biceps.
Benefits:
A very accessible block pull variation.
Minimal lower back stress.
An excellent block pull option for home exercisers.
Tips:
Experiment with the height of your block.
Push your knees outward to increase glute engagement.
You can also do this exercise with a single dumbbell standing on end.
Block Pulls FAQs
Do you have a question about block pulls or posterior chain training in general? No worries, because we’ve got the answers!
1. How many times a week can I do block pulls?
Most lifters should be able to do block pulls twice a week, e.g., Monday and Thursday. This will allow adequate time for rest, recovery, and muscle growth. However, if you train very heavy (90%+ of your 1RM) or perform a high volume of sets per session, once a week may be all you can recover from. Doing block pulls more often could result in overtraining.
Adjust your training frequency based on your progress, and if you’re feeling tired or burnt out, you probably need to do block pulls less rather than more often.
2. Are block pulls safe?
Compared to conventional deadlifts from the floor, block pulls should be somewhat safer. The shorter range of motion and higher starting position means less low back stress. However, these benefits will soon vanish if you use too much weight or poor technique.
So, block pulls are pretty safe, but only if performed correctly and with appropriate loads.
3. How many reps and set should I do for block pulls?
Your rep scheme depends on your training goal. To build strength, you must lift heavy weights for low reps, typically in the 1-5 range. For muscle building, you need to do moderate to high reps (6-30) using lighter loads. However, to build muscle, you also need to take your sets to within a couple of reps of failure.
Regarding sets, provided you train hard enough, you should be able to fatigue your muscles in 2-4 sets. If you feel you need to do many more, you are either not training hard enough or are resting too long between sets. That said, strength-specific workouts often involve more sets than hypertrophy programs, e.g., six sets of three reps.
Check out this guide to learn more about effective program design.
4. Are deadlifts the only way to train the posterior chain
While deadlifts and block pulls are an effective way to develop your posterior chain, they’re not the only way to train this critical area. Other exercises you can do include:
Kettlebell swings
45-degree back extensions
Barbell hip thrusts
Good mornings
Read about these and other exercises in this article.
5. Are block pulls part of powerlifting?
While block pulls are not an official part of competitive powerlifting, powerlifters often do them as an assistance exercise to improve their lockout strength. However, variations of the block pull, such as the silver dollar deadlift, often feature in strongman competitions.
Because of the raised bar height and shorter range of motion, partial deadlift weights are almost always significantly higher than full deadlifts.
Image via @sirseaningtoniii Instagram
Block Pulls – Wrapping Up
Deadlifts are one of the most productive exercises you can do with a barbell. They’re functional as they replicate several everyday and sporting movements and are great for building full-body muscle and strength.
However, there is no law saying that you have to deadlift from the floor. In fact, if you are tall or inflexible, you may find that doing so leads to injuries.
Block pulls raise the bar to a more mechanically advantageous height, so you don’t have to bend over so far to reach it. In addition, they provide a way to train the upper part of your deadlift more, which may help you blast past your sticking points.
Whether you are an experienced deadlifter or a novice, block pulls are a very beneficial exercise, so try ‘em – you’re gonna like ‘em!
Tuck Crunch Guide: How-To, Muscles Worked, Benefits, and Variations
A versatile, entry-level ab exercise, tuck crunches use isometric loading of the lower body, and a regular crunch to stimulate the rectus abdominis six-pack muscles. It’s a also great learning variation as you should focus on core activation at both ends of where the abdominal muscles attach and function. No ab tools or equipment required, we can’t recommend this convenient variation enough.
But if you find tuck crunches too easy, there’s a simple way to progress them, plus you can and should utilize the more advanced variations and alternatives included below.
Check out our full tuck crunch guide below with simple how-to instructions, benefits, drawbacks, and programming tips!
Muscles Worked During Tuck Crunches
If you want to maximize your gains, it’s important that you understand how your muscles work so you can train them properly. Crunches are a core exercise that primarily involves one function of the abs explained below.
Rectus abdominis
The aim of any crunch variation is to improve your six-pack (If we’re being honest) muscles. Also called the rectus abdominis in scientific terms, your abs are long, twin muscles parallel to each other that extend from the lower chest area down to the pelvis region.
Read: How Many Abs Can You Have? 4-Pack vs 6-Pack vs 8-Pack
Not for aesthetic purposes, the rectus abdominis functions relative to its location, curling both ends the trunk, between the ribcage and pelvis, toward each other. This is experienced when you do a basic ab crunch which emphasizes the upper abs, or a leg lift that works the lower core muscles.
Obliques
Playing Robin to the rectus abdominis in tuck crunches, your obliques are side core muscles, found and functioning laterally. As a result, obliques do things like bend us sideways, and rotate our upper bodies. However, the obliques will always get action, no matter what exercise you do.
How To Do Tuck Crunches
Tuck crunches are a very beginner-friendly exercise, but it’ll be most effective if you understand the mechanics of a basic core crunch (one of the variation included below). Because you’re just incorporating the legs via hip flexion, to isometrically engage the lower abs.
You can find the simple tuck crunch exercise steps below, and we also included a quick video tutorial.
Steps
Find a cushioned but firm surface, or use an exercise mat.
Lie on your back, then lift your knees up perpendicular to the floor, and bend your legs at a 90-degree angle. Your lower back should be flat and pressed into the floor.
Cross your arms on your chest, tense your core, and use your ab muscles to curl your upper body toward your knees. Push as far as you can without lifting your upper back. Squeeze your abs hard, and exhale.
While maintaining a tense core, slowly reverse the motion by lowering your shoulders to the ground. Inhale, and prepare for the next rep. Continue for the desired number of repetitions.
It’s that easy and effective!
Here’s a short video example of tuck crunches.
Tips
You can also place your fingers behind your head during tuck crunches. However, do not pull up on your neck. Keep your head neutral and use your abs to control the movement.
Your lower back should not leave the ground during tuck crunches.
For increased ab activation, bend your knees in as you crunch your upper body, then extend your legs out as you drop your shoulder to the floor. Just make sure your back stays flat against the floor, which means you won’t be able to drop your legs too far down.
Hold a weight in both hands to drive more stimulation in your abs!
This Exercise
Target Muscle Group/s: Rectus abdominis
Secondary muscle group/s: Obliques
Type: Hypertrophy
Mechanics: Isolation
Equipment: Cushioned surface, exercise mat
Difficulty: Beginner/Intermediate
Benefits of Tuck Crunches
If you need convincing of why tuck crunches are a cool ab exercise, here are a few reasons.
Show off your midsection
As the summer months draw near, eyes will also right in that midsection area if you put together the right ab training routine. Tuck crunches are not only a good way to stimulate your core, but they’re so quick and simple that you can even do them before you hit the sand, and get a nice midriff pump!
No ab tools needed
No bars, cables, weights, or machines necessary… tuck crunches require nothing but a cushioned surface, your commitment, and intensity.
Related: The best six-pack workout you can do at home
Learn to use your lower body to load your core
While leg involvement is minimal in tuck crunches, incorporating your legs in ab training is good practice. Your legs weigh a lot and are a convenient way to add a lot more resistance. You can do gradual progressions starting from tuck crunches, incorporating the many leg crunch variations.
Drawbacks of Tuck Crunches
Tuck crunches are a good exercise choice, but they aren’t perfect. Here are some drawbacks of this movement.
You’ll eventually need more…
Unless you’re maintaining or using it to warmup (both strategies are beneficial), there will come a point when you need to step up your tuck crunch game. Think around the 35+ rep mark, then progress by holding a weight, or progress to more challenging variations.
Leg movement would be better!
In tuck crunches, your legs remain in one static position, not moving. While it may increase lower ab activation, it’s undoubtedly better to move your legs, whether it’s lifting them up and down, doing bicycle crunches, or pulling them in and out.
More lower body involvement will simulate a lower core crunch, contracting the abs more, which should translate to a more effective exercise.
But holding your legs steady is a a good way to introduce your legs in your ab training, or cool down after an intense workout.
Variations and Alternatives of Tuck Crunches
There are endless crunch variations and alternatives, however, we wanted to choose ones that closest replicate a similar body position and movement to tuck crunches.
Basic ab crunch
The standard ab crunch is known as the exercise in its most basic and beginner-friendly form. You should definitely learn how to do it correctly before introducing your legs into the movement. That means contracting your abs, and using them to curl your torso off the ground.
As simple as they seem, there’s a right and wrong way to do them, and it’s too easy to slack off.
Steps
Lie on your back on a cushioned yet firm surface such as a carpet or training mat.
Bend your knees, and place your feet flat on the floor roughly hip width apart. Your feet should be close enough to your butt that you can reach forward and touch your heels. Your lower and upper back should be flat against the floor.
Then place both hands behind your head and keep your elbows flared out to the sides, where they should stay throughout the movement.
Now tighten your core, and lift your shoulders in, squeezing your abdominals. Keep your head neutral.
Slowly lower your upper body to the floor and repeat until you’re satisfied.
Here’s a short and sweet video of the basic ab crunch.
Weighted tuck crunch
It’s as easy as picking up a five pound dumbbell, weight plate, or any evenly weighted object that you can hold in both hands. Crunches may have a reputation of being a bodyweight-based exercise. However, your abs are muscles like any other muscles, and they need progressive resistance to respond and develop.
If you’re more advanced in your training, you should always add more weight/ more reps, and variations that challenge your core further.
Steps
To avoid dropping a weight on yourself, first, place the weight on the floor, and then sit next to it.
Then, hold the weight with both hands in front of your chest, lie on your back, and lift both legs up while keeping your knees bent at 90 degrees. Your lower back should be flat on the floor.
Press the weight up over your chest and lock out your elbows.
Engage your core, and use your ab muscles to crunch up and forward while reaching for your toes. Squeeze your core muscles hard.
Slowly roll back to the starting position but don’t allow yourself to rest. Immediately perform the next repetition and continue until the set is completed.
Bicycle crunches
They look simple, but bicycle crunches done right are a crazy good core builder that also promotes more mobile hips. While more of a rotation exercise, the legs follow a similar movement to wind sprints, and they’re totally worth including in your workouts.
Steps
Lie down on an exercise mat or soft surface.
Place your fingertips behind your head near your ears and lift your feet about 12 inches off of the floor.
Then, pull your left knee into your abdominals while twisting your body to the left. Try to touch your left knee and right elbow. Contract your abs during this part of the movement.
Immediately do the opposite motion with your legs, and rotate to the right.
Alternate your legs until you’ve completed one set. Rest for 30 seconds, and repeat.
Pro tips:
Pretend you’re trying to touch your shoulder to the opposite knee. This will ensure that you get optimal trunk rotation, and hence fully stimulate the obliques.
Make sure to alternate between bent and extended legs, kicking your legs in circles like you’re riding a bicycle.
On a weight loss journey? Use our calories burned during bicycle crunches calculator to track your progress.
V-Ups
A worthy variation in our books, v-ups allows you to perform a bodyweight floor crunch using the full weight of your arms and legs at the same time, targeting both the upper and lower abdominals. It is advanced though, so you should be somewhat of a crunch master beforehand.
Steps
Lie on the floor face up with your legs straight out, feet pressed together, and arms extended above your head.
Brace your core by pushing the pelvis down, taking a breath in, and tensing the midsection.
Then, simultaneously lift your legs up toward the center of the body, and reach your arms toward your toes.
Reverse the motion and return to the starting position while keeping your heels a few inches off the floor. Your back should always be flat against the floor and your core tensed.
FAQs
What are the best sets and reps for tuck crunches?Because tuck crunches are a fairly basic bodyweight based ab crunch variation, we recommend doing 2-3 sets of high rep sets, or training to complete muscular failure.
Then when you become more advanced, switch to weighted tuck crunches (included in this guide), and aim for a 12-20 rep range, using a weight that challenges you and makes you work for the last five repetitions!
How far should I crunch? The idea is to crunch as far as you can forward without lifting your upper back. You want to squeeze hard and contract your core muscles, which is best with a full range of motion, getting as much spine flexion as possible.
Tuck crunches are too easy. How to make them harder? Grab a weight plate, dumbbell or evenly weighted object and hold it above your chest. You can also bend and extend your legs as you crunch. See variations and alternatives section for reference.
Wrapping Up
There’s really nothing more to it… tuck crunches are simple but ab gains friendly exercise when you’re ready to go beyond a basic crunch, need a quick ab pump, or a warmup before your more intense core training. It’s a great exercise to train both ends of your core, while developing your mind muscle connection, making your ab training even better, so you can get those dreamy abs!
Band Hip Abduction Guide: How-To, Muscles Worked, Benefits, and Variations
Most exercisers program their training around the major muscle groups (quads, glutes, back, chest, etc). While they do contribute the most to strength, muscle gains, and performance, they aren’t the only muscles in need of attention. The abductor muscles, for example, may get indirect stimulation from squats and lunges, but these exercises can’t do what band hip abductions can do, for instance.
Your hip abductor muscles in the butt and thighs, especially glute medius, and tensor Fascia latae (TFL), are important for swinging the leg laterally, lower body joint and muscle stability, performing functional movements, and preventing daily injuries from everyday activities.
But how often do we perform lateral isolation movements? For many, never.
All you need is a resistance band and a stable base to anchor it to, or you can opt for one of the variations using just a band and your legs. This article features the abductors’ anatomy, how-to, benefits, variations, and FAQs, and more.
Muscles Worked During Band Hip Abductions
Located on the outer hips, your abductors are important muscles for maintaining strength and stability in the lower body. There are two significant abductor muscles that take control of this movement pattern.
Gluteal muscles – medius, and minimus
You can think of your gluteal butt muscles as three siblings, from youngest to oldest. The gluteus minimus is the youngest (smallest), medius middle child, and maximus (oldest and biggest). Medius covers minimus, and is found deep to the maximus.
The two younger siblings, medius and minumus are given the chore of abducting or moving the leg outward away from the midline of the body. Therefore, band hip abductions rely heavily on these two muscles.
Tensor fascia latae
While it sounds like someone’s favorite Starbucks beverage, tensor fascia latae is a muscle that rides the outer thigh from the iliac crest, down and through the iliotibial (IT) band, before crossing the knee and inserting into the tibia. Together with the glute medius and minumus, TFL abducts, and internally rotates the hip. It also has an anatomical association with glute maximus, where it helps the former in hip abduction.
TFL other functions include hip flexion, although a weaker flexor than iliopsoas, knee flexion past 30 degrees, and, hip and knee stabilization, and tibial lateral rotation.
How To Do Band Hip Abductions
One of the biggest benefits of band hip abductions is that they’re relatively simply, and non intimidating. Anyone, including beginner exercises can do them.
Steps
Attach one end of the band/s to an object at lower shin height just above the ankle.
Stand sideways to the base and hold onto it if you need the stability. Then wrap the other end of the band around the ankle furthest away from the base, not the foot closest to the anchor point.
Take a few steps away from the base to stretch the band and create tension.
With your feet closer together, move the banded leg out and away from your body laterally while keeping your knee fully extended.
Pull your leg back in and repeat the exercise until you’ve completed the set. Then turn your body to face the opposite direction, attach the band to the other ankle, and repeat the movement. Make sure to alternate legs for each side to train your abductors equally.
Check out the short video tutorial below to see an example of band hip abductions.
Tips
Make sure there’s always a little tension (stretch) in the bands, even in the starting position. This will help keep your abductors active.
The band should not be rolling up and down your ankles or the base.
If you only have a loop band, you can wrap it around both ankles, and then work one leg at a time, while the other legs acts as the base.
This Exercise
Target Muscle Group: Gluteus medius
Type: Strength, function
Mechanics: Isolation
Equipment: Resistance band
Difficulty: Beginner
Benefits of Band Hip Abductions
Band hip abductions offer some nice benefits and only require a small commitment of your time. But they’re absolutely worth it if you take them seriously like the other important movements.
Remain a functional, performing beast
Strengthening and maintenance are two essential components of performance, and longevity. Band hip abductions are good for both when it comes to your hip abductors. They’re especially useful for preventing long term negative effects of “coma glutes”, or when the butt muscles shut off due to long inactivity and modern day tech heavy lifestyles.
Band hip abductions are an easy, low stress/physically taxing activity that anyone can pick up.
Change your plane
Some people only ever do a select few exercises, that happen to occur in the same plane, like squats, lunges, and leg extensions. But we can move sideways, and diagonal too in multiple planes, and it’s good to use these built in capabilities. Not just for performance reasons, but to help maintain healthy and mobile joints, that protect us from injuries.
Popular rehab exercise
Band hip abductions are great for assisting the rehabilitation of the outer hip muscles, or correcting structural issues like knee valgus, or knock knee syndrome, which is when the knees appear to collapse in toward each other (hence the reference to the knees knocking together), can be the result of weak hips. Using band hip abductions as part of a rehabbing program can help to create big improvements.
One study from 2018 found a connection between knee valgus and weak hips. Therefore, performing hip abduction exercises should improve the condition (1).
There’s also patellofemoral pain syndrome (PFPS), which as the name implies affects the patella or kneecap. Commonly caused by strenuous, repetitive activity, or misalignment of the kneecap due to various reasons, PFPS can be helped through a rehabbing program that includes hip abduction specific exercises.
User-friendly
The entry to do band hip abductions is minimal. Anyone can get up and do them because, well, there’s not much to it. You do, however, need decent hip mobility, and flexibility but at a basic functional human level. Not to mention, there are several variations.
Common Mistakes When Performing Band Hip Abductions
While it’s hard to mess up this movement, try not to do these things, and you’ll get the most out of this exercise.
Doing them too fast
We could see why someone would attach an ankle band and start pumping out reps like a cardio workout. But most people never really train these undervalued muscles with focused isolation movements. In the little time we train the abductors, it’s better to go slow, and feel the muscles working equally on each side. You can also more easily identify a weaker side, whereas using momentum can hide structural flaws.
Using too much resistance
Ego training or not understanding your capabilities is a common theme for many exercisers. And bands are no exception. If you cannot move your legs far enough away from your body, you’re not training the abductors to their full potential.
Variations and Alternatives of Band Hip Abductions
Band abductions is one way to do it. But there are advantages and disadvantages, These variations too have theirs. Check out the best alternative hip abductor exercises for you to try out.
Lying band hip abductions
Whether you perform them while lying on your side (clamshells) or back, you can accomplish something similar. But, you’ll need a loop band that you can wrap around both legs. Then, you’ll pull your legs apart, activating those hip abductor muscles.
Steps
Sit on the floor and wrap a loop band around your knees or ankles, then lie on your side, with both legs extended, and feet together.
Now lift the top leg up high, then slowly drop it back down, keeping a small amount of tension or stretch in the bands. Then repeat as many times as needed.
Seated band hip abductions
If you feel more in control doing band hip abductions seated, then its another great option. Just wrap the loop band around your knees while seated on a chair or bench, and do the same technique as explained for the lying variations.
Pro tip: Some people may feel it better if they wrap the band just below the knees. Feel free to experiment a little!
Monster/lateral bands walks
If monsters have taught us anything, it’s a better way to walk to build our glute medius and lateral thigh muscles… Monster walks are a booty band exercise that isometrically, and isotonically work the abductors by walking in a wide, quarter squat stance, maintaining tension in the bands.
Steps
Wrap a band around both legs on the lower thigh just above the knees and keep your legs far enough apart to create tension in the band.
Descend into a quarter squat and bend slightly forward at the waist. Note: The quarter squat stance will fire up your gluteus medius and tensor fasciae latae.
Tense your abs and take large normal forward making sure to maintain tension in the band/s.
Now take small steps backward maintaining the same technique.
Cable hip abductions
For home, bands are king. In the gym, cables are arguably better and it’s obvious why. You have control over the weight, the resistance is consistent (not varying the resistance based on how much the band is stretched), and the pulley won’t slide up and down. Additionally, most gyms have ankle strap attachments, so they’re also convenient.
Steps
1. Slide the cable pulley all the way down to the last notch on the cable railing. Then connect an ankle attachment, and secure it around the ankle furthest away from the cable machine.2. While standing sideways and just off center to the cable machine, hold onto it with one arm for balance, then take a step away until the cable is tight.3. Lift the strapped leg away from the opposite leg like you’re doing a side kick.4. Under control, reverse the movement to bring your leg back to the starting position.
Tips
Go light, and focus on performing a full lateral swing outward.
Aim for 10-15 reps per leg/set.
Machine hip abductions
Probably the most common variation, machine abductions are going to be preferred by most gym goers because they’re convenient, you can choose your weight, and both legs can work at the same time. Nowadays there are several variations, from the conventional seated machine abductor to standing versions.
Pro tip: Sit straight up with your back fully against the machine pad to target more of the abductors, or scoot your butt to the edge of the seat, lean forward and grab onto the machine to hit more of the overall glutes, as demonstrated in the video example below.
FAQs
Check out our frequently asked questions section for some band hip abduction training tips.
How many sets and reps of band hip abductions should I do? At a minimum, we recommend 2 sets x 12-15 reps performed slow, and controlled.
How often should I do band hip abductions? Like any muscles, you’ll get the most benefit from training it a few times per week. Depending on your level of experience, and goals, two to three times per week should be adequate.
Can I load band hip abductions heavy? You can certainly challenge yourself with this movement. After all, that’s the whole point of resistance training. However, band abductions should not be a max loaded movement.
It’s better to focus on performing each rep slow and under control, with a full range of movement. Plus, most people aren’t strong enough in this position.
Why are bands an effective tool for working the hip abductors? Bands are easy to access, and offer an effective way to train the abductors while standing. Because bands stretch, the pressure is lighter at the beginning of each rep, which may be a good way for exercisers and rehab patients to ease into the movement.
Wrapping Up
A car isn’t just an engine, there are several components that keep it running, just like your body. While squats will give you big quads, you’d have neither without strong, stable, and healthy joints. Your hip abductors are those smaller components that’ll keep you training, performing, and living free of pain and injury.
If you haven’t already, get yourself a band, or try one of the equipment free abductor variations. You may not see immediate, visible benefits, but what goes on in the background is just as important.
45-Degree Hyperextension Guide: Muscles Worked, How-To, Benefits, and Variations
A big, strong back is what everyone’s after, and while rows, deads, and pulls make the cut in everyone’s workout regime, less popular but necessary exercises like 45-degree hyperextensions (also known as back extensions) oftentimes don’t. But truth be told, it can have a big impact on your lower, middle, and upper, back, glutes, and hamstrings too.
As we also mentioned later on in this article, fitness competitors know the importance of hyperextensions because it’s one exercise that helps bring up your lower back muscularity. It’s a potent and underused movement.
In this guide, you’ll learn the ins and outs of hyperextensions, also known as back extensions, like how to use your hips on the pads, benefits, sets, and reps, and which variations work best.
This Exercise
Target Muscle Group/s: Erector spinae, gluteus maximus, hamstrings
Type: Strength, hypertrophy
Mechanics: Isolation
Equipment: Roman chair/acceptable alternative
Difficulty: Intermediate
How To Do 45-Degree Hyperextensions
45 degree hyperextensions are a unique movement in that you can choose which muscles to target by modifying your technique. Below are written instructions and a video tutorial that walk you through the different variations of this exercise.
Step 1 – The setup
First get properly set up on a Roman chair by adjusting it to your body. The top of the bench should be below the top of your pelvis bone, which will allow your hips to move freely so you can hinge at your hips, and not round at your back.
Step 2 – Body position
Lean into the bench, keeping your body straight, and head neutral. Your feet should be roughly hip width apart and parallel to each other.
Step 3 – Hip flexion and torso angle
Bend at the hips and lower your upper body toward the ground. Your core muscles should tense to stiffen your spine and keep your back completely straight. Stop when your torso is slightly below parallel to the floor.
Step 4 – Hip extension using glutes, hamstrings, and toes
Extend your hips while squeezing your glutes, and pressing your toes into the platform, until you’re back to the starting position. Repeat as many times as needed.
Watch the Video tutorial
Check out the video demonstration for key form tips or simply refer to the written instructions and tips in this guide to ensure you’re maximizing your 45-degree hyperextensions.
Related: Best Roman Chair Hyperextension Machines Reviewed For 2022
Tips
The movement should occur at the hips, and not by rounding your back. It’s all about proper pad height.
Make sure to squeeze your glutes and press with your toes during back extensions.
Start with your body weight only, get good at the movement, and then add weight once you can perform 15 solid reps!
When you’re ready to progress, simply hold a weight in hand, or wrap a band around your waist to increase the load. You don’t have to but if you’re training goals are to increase strength, then it’s a good strategy.
You can also use a Glute Ham Developer (GHD) bench which allows you to perform a similar movement and train all of the same muscles.
Muscles Worked
45-degree hyperextensions are a powerhouse that collects input from several muscles in your rear! Learn about the anatomy of muscles that benefit from this exercise below.
Erector spinae
Referring to the muscles that line your spinal column on either side. As the name suggests, erector spinae help us to stand upright from a bent over angle. Hyperextensions rely on these muscles heavily to complete each repetition.
Gluteus maximus
An absolute titan on your backside, the gluteus maximus creates the most volume, size and shape on your butt and hips. Aside from looking good back there, your glutes assist in maintaining an upright posture, and help extend the hips like when you squat, jump, and stand up.
Hamstrings
A significant thigh muscle, your hamstrings stretch from the hip to the knee joint on the rear upper leg. Composed of three heads, your hams work together to bend the knee, extend the hips, and rotate your hip joint.
Benefits
Hyperextensions are anything but flashy, but make no mistake, they’re heavy with the benefits. Here’s why we recommend this old-school movement.
Build a savage posterior
Hyperextensions, especially loaded heavy, are often utilized by bodybuilders who need more muscle and detail in their lower back. But you also have to use the glutes, and hamstrings. In fact, you can shift the focus to emphasize either the lower back or leg muscles.
Increase back stability and posture
The erector spinae muscles help straighten and rotate the back, therefore, making them stronger is going to support everything that you do physically. Hyperextensions are also something you can do to help improve and maintain healthy posture, which is incredibly important, especially now with our heads constantly buried in our electronic devices.
May help to reduce lower back pain
An uncooperative lower back that aches is often the result of, well, weak lower back muscles. Training your core with hyperextensions, and the staple compound moves, will always improve, or even eliminate a sore lower back. If think about it your poor lower back is placed under a lot of stress, especially during things like squats and deadlifts. Not to mention, if you don’t use your core, and then jump into physical labor or activities, you’ll be feeling it!
Read: Lower Back Pain: Common Causes and Prevention For Athletes
Common Mistakes When Performing 45-Degree Hyperextensions
Know that 45-degree hyperextensions are there to improve your body, but you should still be cautious due to the nature of their position.
Wrong hip pad height
Hyperextensions are a hip hinge movement, but if you adjust the pad too high, you’ll be doing more of a crunch. And rounding your back too much, especially under heavy weight loads, is not recommended. As we explained in the exercise instructions, the hip pad should be below the top of the pelvis bone, giving your hips adequate movement. The videos tutorial in this guide show proper examples of ideal pad height.
Using too much back
45-degree hyperextensions are not a stretching exercise. Therefore, there should be minimal to no back rounding. Use your core to stiffen your spine, keep your back completely straight, and focus on hinging at the hips to initiate the movement.
Using momentum
It’s way too tempting to want to use momentum, and swing your way through each rep. Not only are you increasing the risk of injury, but there’s no way the target muscles are benefitting as much as they could be.
Variations and Alternatives of 45-Degree Hyperextensions
We have to admit, this is a pretty sweet list of the variations and alternatives that you can do in place of 45-degree hyperextensions. There may be a lot of difference between some of these exercises, but each one has its advantages.
Reverse hyperextensions
In the 45-degree hyperextension, your upper body is the load. In a reverse hyperextension, it’s your legs. There are also machines that allow you to do the reverse variation. However, there’s a disadvantage to this variation in that it doesn’t involve the same degree of involvement from the erector spinae muscles.
Deadlift
Many would crown deadlifts as the king of all exercises, and it’d be justified. Working every muscle in the body from head to toe (not an exaggeration either), deads are a raw, unadulterated lift, and there’s a reason it’s one of the three powerlifts, and so well respected in strength sports.
But you can also opt for the Romanian deadlift (excellent choice), cable deadlifts, rack pulls, or any of the other common variations.
Rack pull
Rack Pulls
Best reserved for more experienced lifters, rack pulls are a deadlift variation but with the bar and weights raised several inches off the ground, like on a power rack, blocks, Smith machine, etc.
The selling point for rack pulls are that the legs are not as involved (but still involved) compared to a deadlift. So, mentally, more of the focus shifts to your upper body. It’s a great way to overload your erector spinae, and improve hip hinge strength.
Hip thrusts
While it’s more of a butt focused exercise, hip thrusts are a ridiculous movement for attracting muscle, and massive on strength in your rear end. It’ll also help fortify your lower, middle, and upper body too. Hip thrusts should be in your gains cabinet without exception.
Hip Thrusts
Steps
Sit on the floor and place your back against a flat bench or an object of similar height and construction. Extend your legs straight with your feet roughly shoulder-width apart.
Roll a barbell up to your hips.
Grab the bar with a shoulder-wide overhand grip.
Then bend your knees and plant your feet flat on the floor.
Now brace your core and squeeze your glutes.
Lift your hips towards the ceiling by driving your feet into the floor until your body is in a straight line from your head to your knees. Your lower legs should be perpendicular to the floor at this position.
Pause and contract your glutes at the top.
Slowly return to the starting position and repeat for the desired number of reps.
Kettlebell swing
One of the ultimate functional movements, kettlebell swings are a common CrossFit activity with benefits beyond a strong and more aesthetic body. Involving triple joint (hips, knees, and ankles) extension, kettlebell swings copy athletic movements, and require a lot of energy, priming your body to torch fat cells!
Plus there’s nothing like giving yourself a break from the boring routine, and challenging yourself.
Kettlebell Swings
Steps
Place the kettlebell on the floor in front of you.
Keep your feet slightly wider than hip-width and bend your knees a quarter of the way.
Tighten your core, keep your shoulders down, straighten your back, then hinge forward at the hips without bending your knees further. Grip the kettlebell with two hands.
With your torso parallel to the floor, flex your lats and lock in your rear delts. Keep your arms close to your body.
Swing the kettlebell back between your legs then thrust your hips forward into the standing position which should move your arms upward in front of you.
Cable pull throughs
You can replicate hypers, and kettlebell swings using cables. Simply attach a double ended rope to the lowest position on the machine, face away from it, and do the same thing to activate your back, glutes, and hamstrings.
Steps
Attach a rope handle to a low pulley machine. Stand with your back to the weight stack, feet roughly hip width apart.
Tense your core, pull your shoulders back and down, then bend down and grab the handle with both hands between your legs. Stand up and take a couple of steps forward to create tension in the cable.
Your feet should be roughly shoulder-width apart, knees slightly bent, hands in front of your hips. This is your starting position.
Push your hips back and lean forward until you feel a deep stretch in your hamstrings. Maintain a neutral spine throughout, including your upper back and neck.
Drive your hips forward and stand back up.
Hinge forward again and repeat.
Related: 7 Best Rack Pull Alternatives for Muscular Back
Good mornings
A lower back focused exercise that is the subject of much debate, when done right, good mornings can be beneficial and effective. Proper technique cannot be stressed enough and fail to do good mornings safely, especially using heavy weights can mean bad for your spine!
So, while you can find exercise instructions below, we do recommend you check out our full good mornings exercise guide for more detailed training tips and information.
Steps
Place a barbell in a squat or power rack just below shoulder-height. Duck your head under the bar and stand up so that it’s resting on the middle of your traps muscles. Grasp the bar with a slightly wider than shoulder-width grip.
Unrack the barbell and step back to give yourself room to perform the exercise. Stand with your feet hip to shoulder-width apart. Bend your knees slightly and brace your core.
Hinging from your hips, push your butt back and lean your torso forward while keeping the knees slightly bent. Do NOT let your lower back round. Your range of motion will depend on your hamstring flexibility. Do not lower the bar below the level of your hips.
Drive your hips forward and stand back up.
Also try these Hyperextension Alternatives for A Powerful Posterior Chain.
FAQs
What are the best sets and reps for 45-degree hyperextensions?It all depends on your level of training experience, form, and goals.
For example, while some exercisers may choose to load hyperextensions with additional weight, that may never be the goal or necessary for someone else.
Can you perform this exercise while holding dumbbells without rounding your spine? If so, then weighted back extensions can work for you.
For beginners, two set is adequate, but more advanced trainees may need four.
Typically, 2-4 sets to failure, or 6-15 reps is a good range for most people.
More advanced gym goers are better able to prescribe a more precise sets and reps range.
How far down should I go during 45-degree hyperextensions?It’s a bit subjective. Honestly, there’s no one perfect way for everyone. However, you should be able to bend your upper body without rounding your back. Although, this is more dangerous when using additional weight.
Wrapping Up
If you’re ready to sling 45-degree hyperextensions into your workout regime, you won’t be disappointed. There aren’t many ways to do the same thing with just your body weight, hence why companies make Roman chairs specifically for this exercise. But there are other methods to accomplish the same thing. Such as using a GHD machine, doing deadlift variations, or swinging around the medieval kettlebell.
Zercher Deadlift Guide: How To, Benefits, Progression, Muscles Worked, and Variations
The Zercher deadlift is the Zercher squat’s sibling. These exercises are the namesake of the 1930s strongman Ed Zercher. Although the strongman originally invented the Zercher squat, his lifting techniques have touched the deadlift, and this unconventional exercise has been growing in popularity recently. The Zercher exercises involve holding the barbell in your elbow crooks….
Band Lateral Raise Guide: Muscles Worked, How-To, Benefits, and Variations
If you want to build half-moon-shaped delts at home, or on the go, then you need to get well acquainted with band lateral raises, and resistance bands in general… the ultimate budget and minimalist training tool. But make no mistake, if you know how to use them effectively, you can achieve gains a notch below other training methods like cables, and weights, (we will explain this drawback of bands later on).
If you need an alternative way to stimulate growth in your shoulders and improve your v-taper, then this guide will be a helpful resource for you. Keep reading to learn about lateral delts anatomy, how to accurately perform band raises, benefits you can expect, and the best variations, alternative, and optimal sets and reps.
How To Do Band Lateral Raises
When it comes to exercise technique, the more experienced you are, the more you can modify an exercise to your liking. But for people just starting out, it’s better to get the basics down, to ensure you’re training a muscle properly, using a full range of motion, and keeping yourself pain and injury free.
You can find detailed instructions with a video tutorial below.
Steps
Grab both ends of your resistance band and step on the center of it. Hold the ends of the band (where you grip it) together without stretching it, to make sure the bands are of equal length on both sides. Note: The closer your feet are to each other, the less resistance there will be and vice versa. You may need to do a few practice reps to find your optimal foot placement.
With your hands next to your outer thighs, stand up straight, bend your elbows slightly, breathe in, and brace your core.
Now raise both arms up laterally to your body, then stop when your hands are roughly shoulder level, or slightly higher. Keep your hands higher than your elbows. Breathe out during this phase of the rep. You should feel your outer delts contracting.
Slowly drop your arms to your sides but not all the way (a few inches away from your outer thighs), so that the band doesn’t lose its stretch. Breathe in, brace your core, and repeat.
Here’s a basic tutorial for anyone starting out.
Tips
Beginner exercisers will benefit most from starting with the lightest resistance band first. Focus on feeling the lateral delts work, and optimizing your form to avoid feeling pain in your shoulders.
If you feel pain in your shoulders, rotate your forearms so that your thumbs are pointing up to the ceiling.
If the resistance is too challenging when standing on the band with both feet, take one foot off the band. But still make sure both sides are even.
This Exercise:
Target Muscle Group: Deltoid lateral
Secondary Muscles: Deltoid anterior, serratus anterior, trapezius
Type: Hypertrophy
Mechanics: Isolation
Equipment: Resistance band
Difficulty: Intermediate
Muscles Worked
While primarily an exercise used to add muscle to your outer shoulder muscles, you’ll find that other muscles are involved in band lateral raises too. You can learn about their anatomy, and functional purpose in the following section.
Band Lateral Raise Muscles Worked
Deltoid lateral
When viewed from the front, your lateral or outer deltoid muscles, along with the rear delts are what help to create the half moon shape on the upper arm, right above the triceps. If you want impressive upper arms, developing this head is non negotiable.
Your side delts lift the arms up to either side of your body between 15-100 degrees, which is why lateral raises are most effective for targeting this head.
Deltoid anterior
Many exercisers find that the best way to perform lateral raises is to lift the dumbbells out but also slightly forward too. This engages the front delts, and it’s a good way to nail both heads at the same time. Although, of course, you want to focus more on the side delts.
Serratus anterior
The boxer’s muscle as they call it… your serratus anterior is actually a fan-shaped chest muscle (most of us never knew that) located in the rib area. Serratus anterior protracts the scapula, like when you throw a punch, and it works with the traps to lift objects overhead.
Upper, middle, and lower trapezius
You may hear to “relax the traps” as to not involve them in lateral raises. But it’s almost impossible to not involve them to some extent. After all, they do help to move the scapula and arms up (upper traps), back (mid traps), and down (lower traps).
Benefits of Band Lateral Raises
Band and other lateral raise variations allow you to give special, detailed attention to your outer delts. Here’s why you need them.
Want rounder delts?
Yeah, we thought so…
While pressing movements are also good for building your shoulders, prioritized, progressive lateral raises are going to help you create that wow factor, and 3D look (especially if you focus on your rear delts too). The side deltoids are also what helps to create your best V-taper, and make your waist appear smaller.
Related: How to Build a V-Taper – Training Guide and Nutrition Tips
Don’t have weights? No problem
Dumbbells can be expensive, and if you don’t train at a gym, you need alternatives. While we do have some out of the box bodyweight only band lateral raise variations for you later in this guide, bands are the most practical. They’re also more affordable, and portable. So you never have an excuse as to why you can train delts with limited equipment.
But even if you train at a gym, you may be too exhausted from heavy presses and other movements to include a few sets of focused side lateral raises. You can also do them at home using your bands when you have free time.
Drawbacks of Band Lateral Raises
There are a few potential negatives to consider when including band lateral raises in your workouts. However, none should deter you from doing them because they do have their place.
Bands lack consistent resistance
A problem absent in free weights, cables, and machines, bands do not provide the same challenge throughout the entirety of a repetition. The aformentioned tools are superior if you train at a gym, but having access to them is not always possible. And that’s okay! All tools can be valuable, and you can always use heavier bands. Plus, the more advanced you are, the more you can make bands work in your training program.
Can’t see the numbers
If you train at home, then the numbers don’t really matter as much as they do if you train at a gym, and are serious about tracking your poundages. With bands, you have to consider foot placement, hand placement, band quality, band wear and tear over time, etc. But you can note all of these things and make adjustments to maximize your band usage.
Common Mistakes When Performing Band Lateral Raises
It’s normal that a beginner exerciser trains below their potential. But these guides are designed to help you avoid common mistakes, and get straight to the good stuff.
Using bands that are too heavy
It’s very common that exercisers, especially beginners use bands that are above their strength capabilities. If you’re stepping on the band with one foot and you are straining to raise your arms, you need a lighter band. You won’t make progress this way and you’ll mess up your shoulders.
A lot of times, when people do band lateral raises, they don’t adjust their stance to give them an optimal workout. While we mentioned it before, move your feet closer together, or use one foot to lighten the resistance. If band raises are too easy for you, spread your feet out wider.
7 Variations and Alternatives of Band Lateral Raises
Here are some different, yet similar exercise variations that mimic band lateral raises. They all work, and will give you more rounded delts. However, we love to use a variety of movements to prevent boredom, and stimulate the same muscles with a different technique, which should maximize your muscular potential.
Single arm band lateral raise
Some exercisers prefer single arm lateral raises because it allows them to focus their attention on one delt at a time. While you can just alternate raising your arms while standing on the band with both feet, you can do cross body lateral raises. To do it, you’ll step on the band with either foot, and then use the opposite side arm to perform the exercise. There are several different ways to do it.
Dumbbell lateral raise
Dumbbell lateral raises will always be a classic variation. But a big supposed form flaw is lowering the arms too far down, and taking tension off the delts. Instead, most experts recommend performing lateral raises in a sweet spot.
You can also use weight plates, or anything two object of similar weight that you have lying around.
Steps
Hold your dumbbells together in front of your body with your palms facing each other, and keep your elbows slightly bent.
Then bend your knees and hips, and lean your upper body slightly forward. Tense your core muscles for stability.
Now, raise your arms up and out to the sides until the weight is about head level. Keep your hands higher than your elbows. Slowly lower the weights back down and repeat for the desired number of repetitions.
Cable lateral raise
In many ways, cable lateral raises are better than all of the other variations. It’s the combination of a numbered weight stack, constant muscle tension at every range of motion (if done correctly), various handle/attachment options, and freer range of movement than machines.
Step
Attach a single-grip handle to the lowest point of the cable pulley system.
Stand sideways to the cable pulley and grip the handle with the outside hand.
Either hold onto the cable system and lean away from it or take a step away and remain upright. The cable should have tension before you begin.
Hold the handle in front of or behind your body so that you feel a slight stretch in the delts.
With elbows slightly bent, raise your arm to shoulder level, leading with the elbow.
Slowly lower your arm back down until you feel a stretch in your delts and repeat. Don’t forget to do both sides.
Machine lateral raise
The best option if you don’t want to think too much, just select the weight and go. Lateral raise machines typically have arms with handles that move in a predetermined path, so you don’t have to stabilize the weight. If your gym has one of these machines, we see no reason not to use it.
Bodyweight wall side delt raise
If you don’t have weights, try this variation, as well as the exercise listed below this one. They use just your body weight to train the side delts, but you have to do them correctly, otherwise you can hurt yourself. So, we only recommend them for those with some training experience, and a good understanding of proper form.
Steps
Stand sideways to a wall with your feet together and roughly twelve inches away from the wall.
Then bend the arm closest to the wall at a roughly 90 to 45 degree angle, ball your fist, and lean your body against the wall. Keep your body upright.
Now tense your core muscles, and use your delts to push your body away from the wall. At this point, you can adjust your footing closer to the wall if it’s too hard, or move your feet farther away to make the exercise more challenging.
Complete the set by performing the desired number of reps, then switch sides and repeat. Make sure to alternate to train both sides equally.
You can also do this exercise on a rack or slippery surface like this example.
Side plank lateral raise
A genius idea to train your side delts using your body weight, Jeff Cavaliere of the popular YouTube channel Athlean X introduced this gamechanging variation a few years ago, and it’s a keeper for sure. Rather than lift your arm away from your body, your body is rotating away from your arm. So it essentially does the same thing, just using opposite movement. And your core will also get a great workout.
The drawback is that you need to be decently strong to move a portion of your body weight using your deltoids. There’s no lightening the load or picking the resistance.
Steps
Get in a standard plank position, propped up on your forearms and toes. Your body should form a straight line from head to toe, and you should be looking straight down at the floor.
Now rotate your torso to either side while pushing your forearm into the ground. Your upper body should resemble a side plank.
Return to a standard plank position, but don’t touch the other forearm to the floor. Repeat for the chosen number of reps and switch sides, and do the same thing.
Pro tip: Collapse your body to your left or right side, allowing your body weight to fall onto either shoulder during the negative phase of the exercise, if you want to stretch your delts, as shown in the video example below.
Note: Because of the potential complexity of this variation, we highly recommend watching the following video demonstration, as this exercise can be hard to replicate via written instructions alone.
Shoulder presses
An alternative method of hammering your outer delts is to do overhead presses with your elbows mostly lateral to your body. This guide will show you proper overhead pressing technique for building insane shoulders.
FAQs
Check out the following questions and answers section below, to help you program band lateral raises effectively.
How many sets and reps are best for band lateral raises? Here are the general recommendations for optimal sets and reps based on the desired goal. However, keep in mind, experience, and individual programming will ultimately determine the ideal sets and reps.
Additionally, lateral raises are best performed in a moderate to higher rep range due to the risk of should injury. Therefore, we do not suggest using maximal weight in a 3-5 rep range.
Remember to use a band resistance that challenges you, especially during the last several reps.
Hypertrophy/muscle gains: 2-4 sets x 8-20 reps
Strength focused: 6-8 reps
Muscle conditioning and hypertrophy: 2 sets x 25+ reps
What is the best type of resistance band to use for this exercise? Any long standard resistance band will work whether it’s a looped band or one with handles at the ends. Use what you have, but make sure the resistance is suitable for your experience level.
Wrapping Up
If you want impressive delts that draw eyes, then you need to prioritize shoulder training. That means including isolation work, specifically in the form of lateral raise variations. If you can’t train at a gym, and need a simple, portable way to get the job done, look to resistance band lateral raises.
They’re a great option for dialing in side delt gains, and you can always move up in band strength to continue making progress. Of course, bands do have their drawbacks, but they’re still worth every bit of use.