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A mini band is a 9-inch flat looped band that’s great for targeting the smaller muscles of your hips, glutes, thighs, and shoulders. These bands are versatile, portable and can be added to both bodyweight or weighted exercises to add strength to smaller muscles that may be preventing your larger muscles from making major gains.

These bands may not look like much, but when you add them to certain exercises, mini bands will work your muscles in ways conventional moves may not. When my clients have trouble with feeling their glutes or upper back, strapping on a band will have them making weird faces in no time. In other words, these tiny objects can pack a powerful punch to your training.

As versatile and simple as they are, you need to watch out for things that make min band exercises less effective. Here we’ll go into mini band training tips and some common errors with popular mini band exercises.

As you might not feel the mini band exercise immediately, your ego may tempt you to go with a heavier band. But these exercises are not 1RM-type exercises, so there is no need to go too heavy. Instead, starting on the lighter side is best to ensure good form and a better mind-muscle connection.

Here are a few essential tips to consider when training:

Now let’s look at three popular mini band exercises and fix potential pitfalls before you strap the band on.

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This exercise targets the smaller glute muscles, the medius, and the minimus which abduct and rotate the hip. These muscles play an important role in the function and health of your lower back and knees. Strengthening these muscles builds better hip stability, which is needed for sprinting, running, and all the single-leg exercises you love to do. A simple exercise to perform but there are a few things to watch out for.

Lateral Mini-Band Walk Tips: There are four potential places to place the band and one is harder than the other. Above the knees, just below the knees, around the ankles, and around your feet. The key with each position is to have your toes pointed forward and at all times, your spine and pelvis in neutral, and to keep the steps small. Doing so will have you feeling your butt like never before.

When loads get heavier a common problem with the back squat is knee valgus or knees buckling inward rising from the squat. This internal rotation of the hip is not bad but at the bottom of the squat, it is not so good either. Enter the mini-band back squat. The band produces tension and is trying to pull the knees inwards, feeding this dysfunction. This type of exercise is called reactive neuromuscular training and will encourage you to push your knees out, which leads to better-performed squats.

Mini-Band Back Squat Tips: The only place for the band with this exercise is above the knees and nowhere else. Doing anything else will change your squat movement too much and not target the muscles you need to strengthen. This is a squat accessory exercise, not an absolute strength exercise. So don’t go too heavy on the band or load and is best performed for six to 12 reps.

Good shoulder mobility is needed for lifting overhead and for putting a barbell on your back without compensation. The mini band wall slide is a solid warm-up drill to get your shoulders ready for action and to maintain good shoulder mobility. This exercise engages your upper back and the serratus anterior, which is an important muscle for going overhead safely and keeping your shoulders injury-free.

Mini-Band Wall Slides Tips: The mini-band will pull your arms in, but you want them shoulder-width apart, so going with too much resistance will change the movement too much here. The only place for the band is around your wrists and nowhere else because this exercise aims to train the upper back and serratus anterior. Placing the band anywhere takes away the effectiveness of this exercise.

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