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  • Writer's pictureTAG Performance

Mini Band: Butterflies

Updated: Nov 25, 2020

The Exercise:

Butterflies⠀



Place a mini band slightly above the knees. For male athletes, I recommend placing the band OVER your shorts, as it doesn’t feel too great if the band pulls against your leg hair. ⠀ Feet should be shoulder-distance apart; toes pointed forward. Lower into a squat position; ideally, achieving 90 degrees of flexion at the knees. Drive the knees outward and control them as they come back to their starting position. Make sure the knees don’t move inwards as this will teach an undesirable movement pattern. We want to avoid allowing the knees to collapse inward into a valgus position.⠀ Try 1-3 sets of 15-20 reps for some activation. Incorporate this drill into your warmup/activation sequence or perform as a superset within the workout!⠀

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