Hockey players want more power, explosiveness, and speed. Those qualities matter, although they cannot be built on a body that loses position every time a limb moves. If a player cannot keep their core and hips stable while one leg works, the power they create will not transfer as efficiently into the ice. The body will shift, rotate, or lose alignment instead of directing force where it needs to go.
The Banded Bear Crawl Hold Abduction is an advanced drill that challenges that foundation. It trains the gluteus medius, hip stability, and core control while asking the player to move one leg without allowing the rest of the body to move. For hockey players, that is a big deal.
Why This Matters for Hockey
Skating is not simply a leg-strength exercise. A player has to create force through one leg while keeping the hips and trunk organized enough to transfer that force into the ice.
The gluteus medius, located on the outside of the hip, is an important part of that system. It helps stabilize the hips and supports the leg position needed to prevent the knees from collapsing inward during the skating stride. It also contributes to the pushing action of the stride.
When the hips and core are not stable, power has somewhere else to go. The player may shift side to side, lose their posture, or allow the knee to cave inward. That creates an energy leak.
This drill teaches the opposite. The player must create a solid base through the hands, toes, trunk, and stationary leg, then move only the working leg. That is the type of control that helps a player use more of the power they create.
A stronger foundation of hip and core stability can support:
•More efficient force transfer into the ice
•Better control of the knee and hip during skating
•Improved lateral hip strength for the pushing phase of the stride
•Better edge control and a more stable skating position
•Faster skating through more efficient movement
Exercise Breakdown: Banded Bear Crawl Hold Abduction
What You Need
•A small resistance band with an appropriate level of tension
Place the band just above the knees.
Setup
1. Get into a quadruped position on the floor.
2. Place the hands directly underneath the shoulders.
3. Place the knees directly underneath the hips.
4. Find a neutral spine and engage through the middle of the back.
5. Lift the knees slightly off the floor until the body is supported by the hands and toes.
Before moving a leg, create a strong, level position. The hips, shoulders, and ears should all be at the same height, with the upper body parallel to the floor.
Execution
1. Brace the core hard and hold the bear crawl position.
2. Slightly lift one leg and push it outward against the band.
3. Use the lateral glute and outer hip to control the movement.
4. Bring the leg back in slowly.
5. Reset the position, then repeat on the other side.
The standard for every rep is simple: only the working leg should move.
A useful visual is to imagine a cup of water sitting on the player's back. If the hips twist, the spine shifts, or the body rocks side to side, the cup would spill. The goal is to keep that imaginary cup completely still while the leg moves.
Key Coaching Points
This exercise is not about using the strongest band possible or moving the leg as far as possible. It is about demonstrating control.
•Keep the hands under the shoulders.
•Keep the knees under the hips before lifting into position.
•Find a neutral spine and stay engaged through the mid-back.
•Keep the hips, shoulders, and ears at the same height.
•Brace the core before the leg moves.
•Push the knee outward with control, then bring it back in with control.
•Do not let the hips rotate or shift.
•Do not let any part of the body move besides the working leg.
If the player cannot keep the position, the drill has become too difficult for their current level.
The Right Progression Matters
This is a very advanced exercise. Players should not jump directly into the banded version simply because they have access to a resistance band.
Build the movement in order:
1. Master the static bear crawl hold. The player should be able to hold the position with a neutral spine, level hips, and strong core control.
2. Practice bear crawl hip abduction without a band. The player should be able to move one leg outward and back in without shifting the rest of the body.
3. Add the band only after the unbanded version is stable. The resistance should challenge the player without causing the position to break down.
This sequence protects the purpose of the drill. The band is not the exercise. The player's ability to create stability first is what makes the banded version valuable.
Common Mistakes
The biggest mistake is moving the entire body along with the leg. If the player rocks their hips, twists through the torso, or loses their level back position, they are no longer building the stability the drill is meant to develop. Another common mistake is rushing to add the band. A player may be able to move the leg, however, that does not mean they can control the movement. The unbanded version needs to look clean before external resistance is added. Finally, avoid treating this as a speed drill. Slow, controlled movement exposes whether the player can truly stabilize. Fast reps often hide compensation.
Programming and Application
The video does not prescribe a specific set or repetition scheme. The priority is progression quality, not accumulating random volume.
Start by assessing whether the player can hold a static bear crawl position without losing alignment. From there, use the unbanded hip-abduction variation to see whether they can move one leg while keeping the rest of the body still. Only then is the banded variation appropriate.
This drill fits well when a player needs better lateral hip control, more core stability, or cleaner knee alignment. It is especially valuable for players who generate effort with their legs but struggle to keep their hips and trunk stable as they move.
Final Thoughts
Players do not get faster just because they train more explosive exercises. They get faster when they can direct the power they create into the ice.
The Banded Bear Crawl Hold Abduction reinforces the foundation behind that transfer: a stable core, controlled hips, and an active gluteus medius that can support the skating stride. Build the bear crawl hold first. Own the unbanded movement second. Then earn the right to add resistance. That is how players build strength that actually carries over to the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
