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Small band knee openers

Small band knee openers

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Develop even activation and strength of glute muscles with the small band knee openers.

Legs 1 exercise 3 | Small band knee openers

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How to
Standing in a semi squat with feet shoulder width apart, place small band around knees, squat and open close knees and repeat .

Keep your arms up and extended out at 45 degrees above the head throughout.

Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times. 

Make it advanced
Increase each rep to 60 seconds with a 15 second rest (60/15) and then 90 seconds with a 15 second rest (90/15) all for 3 rounds. 

Expert tips
Use bands of increased or reduced resistance.

Next: Single leg bench driver

Previous: The crane


Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.