The BEST Place to Put the Band for Crab Walks? (Research Says…)
Key insights: 60-second read
- Band placement matters – recent research shows that placing the band around the feet (metatarsal heads) best targets the entire gluteal complex during crab walks.
- The further down, the harder the work – moving the band from knees → ankles → feet increases the lever arm, making the glutes work harder to resist internal rotation and adduction.
- Glute weakness is often a symptom – addressing strength is important, but understanding why the glutes became weak (often lower back or hip function) is key to long-term change.
- Progress, don't just push – start with the band around the knees if you're new, then progress to ankles and feet as your control and strength improve.
If you've been doing banded crab walks and wondering where the band should actually go to target your glutes the best, you're not alone.
And thanks to some recent research, we actually have a pretty clear answer now. So, if you're putting in the work on these exercises and want to make sure you're getting the biggest bang for your buck, let's dig into it.
Gluteal muscle strength is always a hot topic – and that's mainly because so many people have gluteal muscle weakness. But as I've spoken about before, it's really important to understand that gluteal muscle weakness is generally a symptom of something else. It's a very important symptom in its own right, yes, but if you're someone trying to figure out why your glutes have become weak, we typically need to look at the function of your lower back and the rest of your hip to understand why a specific part of that system isn't doing the job it's designed for.
For the purposes of this article though, if you've chosen the banded crab walk as a way to strengthen those glutes, a common question is: where should the band be? Recent research has also shown that one of the best ways to strengthen glutes more than a banded crab walk is a single-leg RDL, but this exercise is still a very good option and a staple in many rehab programs.
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What the research says
As we turn our attention to the research on band placement, what they ultimately found was that having the band not around your knees, and not around your ankles, but around your feet – at the level of those metatarsal heads, which is essentially halfway down your foot – was the best way to target the whole gluteal complex.
Most people intuitively tend to have the band around the tops of their knees. This is generally quite beneficial when doing things like banded squats or banded deadlifts. The reason that makes a lot of sense is because our feet are planted on the ground at all times. Having the band around the knees creates this internal rotation force that prompts us to use our external rotators – a lot of those glutes – to resist that inward motion.
Why foot placement changes the game
The nuance of the banded crab walk is that we tend to lift a foot up to step to the side. As soon as that leg comes up, we not only have an adduction force (pulling the leg in), but we also have that internal rotation force as well. The band is now pulling that lifted leg inward and twisting it.
Interestingly, the further away the band goes from the hip – i.e., around the feet – the more we're asking the band to resist that internal rotation mechanism as well as that adduction mechanism. This reinforces that increased capacity for the glutes to function. Moving the band to the feet increases the lever arm, making the exercise significantly harder for the glutes to control.
How to do it right
So, if you're doing your banded crab walks, having the band around your feet will make it a bit harder than if you had it higher up. Just know that you won't be able to get your leg out as far because you'll need more strength to push out there. But that's kind of the point.
As long as you can stay in a neutral spinal position with a bit of a mini squat, you're on the right track. I like to tell people to imagine they're almost sitting on a bench behind them, and they're basically just sliding their butt cheeks across that bench without going into an up-and-down mechanism. Start in a really good posture: belly drawn in, mini squat like you're sitting down on something behind you, and do your best to glide along the same plane and at the same level for each step.
Do your sets of 10 or 15 to either side, and make sure you go in both directions. It's the lifting of the leg up and placing it down that's really going to challenge that leading leg.
Progressing the exercise
Having the band higher up around the knees is certainly valuable and valid, especially if you are particularly weak through those glutes. Starting there is a fantastic way to begin this exercise if you've never done it before.
Once you feel you can master that comfortably, you can pop the band down around your ankles, which will make it a bit harder again. But then just know that having it around your feet should be the ultimate version of this exercise that you should feel comfortable aiming towards eventually.
One final thought: as we said at the top, if we aren't also taking the time to figure out why a gluteal muscle or muscles have become weak in the first place, then we may just be treating a symptom and not getting to the underlying cause. The goal is always to not have to do these exercises forever.
As always, I genuinely hope that was helpful. The key takeaway is that band placement isn't just a minor detail – it significantly changes how much work your glutes have to do. Start where you're comfortable, progress when you're ready, and always keep an eye on the bigger picture of why you might have developed glute weakness in the first place.
If you found this helpful, please consider subscribing to the Your Wellness Nerd YouTube channel for more content like this. The original video is available on YouTube here.
- Grant
Frequently Asked Questions
Where should the band be for crab walks?
Research suggests the optimal placement is around the feet, at the level of the metatarsal heads (about halfway down your foot). This best targets the entire gluteal complex by increasing the lever arm and resistance against internal rotation and adduction.
Is it better to put the band around knees or ankles?
Both are valid progressions. The band around the knees is easier and a great starting point. Around the ankles is harder, and around the feet is the most challenging. Progress from knees → ankles → feet as your strength and control improve.
Why are my glutes weak in the first place?
Gluteal weakness is often a symptom of something else, not the root cause. It's frequently related to how your lower back and hip function. If you only strengthen the glutes without addressing why they became weak, you may just be treating a symptom rather than resolving the underlying issue.
How many crab walks should I do?
Aim for 10 to 15 reps to each side, making sure you go in both directions. Focus on maintaining good posture – a mini squat position with a neutral spine – rather than just counting reps. Quality of movement matters more than quantity.
One key insight from this guide
"Band placement isn't a minor detail – moving the band from your knees down to your feet significantly increases how much work your glutes have to do during crab walks. Start where you can control the movement, then progress."
Struggling With Glute Weakness or Hip Pain?
If you're dealing with ongoing glute weakness, hip pain, or lower back issues and want to understand the underlying causes, we can help. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help making sense of your symptoms or ongoing issues, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
