Improve Hip Mobility With the Sidewinder Band Walks Series | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Sidewinder Band Walk and Sled Pull Series

June 6, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Sidewinder Band Walk and Sled Pull Series, which includes two exercises ideal for improving hip strength and mobility.

Who’s Doing It

  • Herschel Walker, MMA fighter and former NFL RB

Muscular Benefits

  • Activates hip and other lower-body muscles before a workout
  • Strengthens glutes
  • Improves balance, stability and mobility

Sports Performance Benefits

This hip activation series was designed to prepare the hip muscles for the rigors of an MMA fight. In particular, it builds hip strength for a solid stance and improves hip quickness and mobility for powerful kicks and movements in any direction. Although the series was designed for MMA athletes, it is great for football, hockey, basketball and soccer players, since it involves movements in multiple directions from the ready position.

Lateral Sidewinder Band Walks

  • Assume wide stance quarter-squat position with resistance band attached to ankles
  • Shuffle to left for specified distance
  • Shuffle to right for specified distance

Sets/Reps: 2x10 yards each direction

45-Degree Sidewinder Band Walks

  • Assume wide stance quarter-squat position with resistance band attached to ankles
  • Shuffle twice to the left at 45-degree angle
  • Rotate hips and shuffle twice to the right at 45-degree angle
  • Repeat for specified distance

Sets/Reps: 2x10 yards each direction

Sled Pulls

  • Assume lunge position with sled belt looped around waist. Remove slack from cord
  • Perform Walking Lunges in a continuous, fluid manner. Do not stand up between lunges
  • Repeat for specified reps

Sets/Reps: 2x6-8

Coaching Points

  • Perform Lateral and 45-Degree Sidewinder Band Walks followed by Sled Pulls
  • Drop hips and maintain low stance for all drills
  • Use no more than a 45-pound plate for Sled Pulls

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Best Exercises for Improving Joint Mobility

Joint mobility plays a critical role in an athlete's ability to perform. A limited range of motion in the primary joints of the body like the ankles,...

Animal Flow Scorpion Reach for Injury Prevention

Dig Like a Pro: Exercises for Volleyball Mobility

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Fundamentals of a Pre-Workout Warm-Up

Why You Shouldn't Stretch 24 Hours Before a Game

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Are Tight Hips Slowing You Down?

Balance Exercises That Are Game-Changers

The Importance of Recovery Workouts

Dynamic Warm-Up Exercises Done the Right Way

Flexibility for Cross Country From the Ground Up

3 Tips To Make Your Stretching Routine More Effective

A Tight Back May Hurt Your Performance and Health

The Best Stretching Exercise for You

Why Athletes Should Practice Yoga

Find Your Effective Pregame Basketball Warm-Up

6 Thoracic Spine Exercises to Improve Mobility

These 9 Exercises Will Improve Your Hip Mobility

How to Fix 4 Common Tight Areas in Your Body

Mobility Training for Hockey Goalies

3 Exercises That Fix Common Baseball Hip Mobility Issues

12 Dynamic Stretches Football Players Must Do

Improve Your Balance with Stability Ball Exercises

Stay Pain-Free With These Advanced Stretches

Patrick Peterson's Yoga Workout

Add Warrior Poses to Your In-Season Training

3 Yoga Twists to Keep You on the Field and Improve Your Game

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Pre-Workout Warm-Up Steps You Can't Afford to Skip

4 Goals and 23 Movements for an Effective Athletic Warm-Up

You're Doing It Wrong: The Warm-Up

Green Bay Packers Discover Football's Fountain of Youth

Go the Distance With This Baseball Yoga Warm-Up

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Increase Your Flexibility Without Stretching

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Reducing Tight Hamstrings without Stretching for Hockey Players

The Most Important Muscle You've Never Heard Of

Must-Have Additions to Your Baseball Stretching Routine