This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/BNNcNejIQyg
Brad: I was just walking and I was just thinking about this walking form and how you walk properly. It all starts at the hips and from that point, your knees and ankles will respond very well and less pain.
Mike: Learn this walking style and it can be your favorite go-to exercise for decades.
Brad: Right, well, many people do prefer walking over running.
Mike: What's wrong with them?
Brad: We're going to show you three simple exercises that are going to help strengthen the right muscles in the hip so that the hips are in the proper position while you walk. And it's key.
Mike: When your hips are properly positioned, it is going to leave the proper movement in your knees and your ankles as well.
Brad: Now the form you use when you do these exercises is very critical, so pay attention and I don't mean maybe. In the first exercise, you're going to go on the floor, go on your knees and your forearms, and in this position, we're going to work the glute maximus. So bring up one leg. Mike's going to demonstrate. Up to here. Now this is important, remember I talked about form, bring the foot over towards the other leg. That isolates that gluteus maximus, and then squeeze your butt muscles together. It's like your butt cheeks, you want to squeeze them together. Go ahead, Mike, finish it off.
Mike: And then you're going to do little oscillating pumps. You're not going to go full range of motion. You're going to just pick a spot and kind of oscillate. Try to engage your buttock muscles here. And you want to do 10 to 30 reps. You can do them in sets of 10 if you want, but just kind of oscillate up and down like this.
Brad: Now, Mike, should we try to get higher and higher as you get stronger?
Mike: If you want, but it's not going to isolate your buttock as much. And it depends on how tight your hips are as well. Some people are going to have tight hips and you're only going to go a small distance. So if you have the range of motion and you feel your butt is still engaging, it's fine, but don't just pump up high because then it's all hammies.
Brad: All right, let's go to the next one.
Mike: So the second exercise we're going to do is standing hip abductions. So it's going to strengthen the outside of your hip muscles here. So the first exercise is butt, or glute strengthening. This one is hip abductors. You can do it with no resistance to start and then eventually use resistance bands. Start with yellow, or red, you can progress up as necessary, or you can use a loop band if you have one. So if I'm using a tube, you're going to stand on the tube with both feet and then I'm going to work my left leg right now. So have a soft knee. Do not lock your knees out, have them slightly bent. You're going to get some tension in the band. Whatever's comfortable for you, and you're going to go out to the side. Don't kick way up. I'm starting to sway my hips out. The whole goal is to keep it low to the ground and just kick it out to the side because I'm working my left side here. Do you have any tips to add, Brad?
Brad: Yeah, if you need support, I have a Booyah Stik, or a cane or something, piece of furniture because some people will have problems balancing. Mike, he's a young, athletic guy. I'm old and wobbly, so I'm using the stick. Do not be afraid. And then we're going to do both sides, correct?
Mike: You can do both sides.
Brad: Absolutely. How many repetitions?
Mike: We're going to do 15 reps for each leg and progress up on resistance as it becomes easier for you.
Brad: And as you get more used to it, you'll do 3 sets of 15. Is that accurate?
Mike: Yes, that is accurate. And the biggest thing to look for is if you're starting to sway, keep this pelvis nice and neutral.
Brad: I say most excellent. Let's go to number three. This last one is relatively simple. In regards to form, you will need a loop band or a tube band like Mike has. Simply put your feet about shoulder width apart, standing on them like we are, put a little resistance on it, bend the knees, we call that soft knees, and simply walk to one side. We're going to go 10 to 15 feet. Mike, go ahead. You can walk behind me.
Mike: I can walk behind you.
Brad: Obviously, we don't have the stage room here for 10 to 15 feet, but you'll find soft knees again, good posture with the body, not slumped over. And you will feel the hip abductors get tired and burn. Mike, how do your legs feel?
Mike: I feel good. You might not feel it while you're doing the exercise, but if you don't work your hip abductors, you're probably going to feel it the next day.
Brad: That's right. All right, so those are the three exercises to maintain your hips. Now I'm going to recommend once you get used to doing these, they'll only take a few minutes, do them as a warmup before you go walking, if you are a walker and you walk regularly. So, Mike, we're still in contemplation about the three or the four Bs.
Mike: Be helpful.
Brad: Be careful.
Mike: Be happy.
Brad: And be healthy.
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