Resistance Bands for Strength Training – a 'Stretch' in the Right Direction
By Ryan Krane
Ryan Krane is a certified Corrective Exercise Specialist and one of the leading fitness consultants specializing in corrective exercises in the Los Angeles region. He is helping clients become healthier and pain free with his brand of corrective exercise called The Krane Training Method ™, which combines flexibility, posture and strength training movements to help clients remedy chronic ailments such as back pain, shoulder pain and other common body aches.
I often use resistance bands/tubing as part of my training techniques because they are an effective, inexpensive and portable tool that can be used to increase leg strength. Resistance bands are perfect for busy working professionals since they are small and portable, fit in your gym bag or luggage and come in a variety of resistance levels. They are also great for a home gym since they take up very little space. Prices range from $10-$40 dollars. I like to tell clients to take them along on a run or hike or while playing tennis and use them for interval training, spacing cardio burst with strength training exercises.
Here's an example of how resistance bands and tubes can be used to strengthen the legs. By using a looped version or simply tying a long band at the ends to make a circle, my clients can use the bands to train legs in all three planes of motion. First, in the frontal plane, or side-to-side movement, I have clients walk laterally across a court or field for a minimum of 10 steps – killer for the glutes! Then in the sagittal plane, which is front to back movement, clients walk forward with the band around their ankles taking a minimum of 10 steps. This is great for building quad and hip flexor strength. Finally, in the transverse plane, which involves rotation, I have clients walk backwards at an angle, which targets the glutes and hamstrings for a minimum of 10 steps.
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Ryan Krane, Inc.
Corrective Exercise Specialist