Lateral Walk With Band
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The Lateral Walk With Band is a dynamic strength exercise that involves stepping side-to-side in a semi-squat position while a resistance band looped around the thighs or ankles provides constant tension, primarily targeting the gluteus medius and minimus to enhance hip stability and abduction strength. It requires only a resistance band and is ideal for athletes, runners, or anyone prone to knee or hip issues, as it improves lateral movement control and injury prevention.
How to Perform Lateral Walk With Band
- 1Select a resistance band with medium tension and stand on it with both feet hip-width apart, ensuring the band is positioned just above your ankles.
- 2Bend your knees slightly, push hips back into a quarter-squat position, and place hands on hips or thighs for balance; keep chest up and core engaged.
- 3Position feet directly under hips with slight outward toe angle; maintain tension in the band at all times.
- 4Inhale to prepare, then step laterally to the right with your right foot, keeping toes forward and knees tracking over toes (about 12-18 inches).
- 5Exhale as you bring your left foot toward the right, stopping just before the band loses tension; avoid letting feet touch.
- 6Perform 6-10 steps to the right, then reverse direction for 6-10 steps to the left; that's one set.
- 7Stand tall to finish, then repeat for desired reps or sets.
- 8Key form tips: Keep hips level (no rising or dipping), maintain squat depth throughout, and breathe steadily—avoid holding breath. Common mistakes: Letting knees cave inward, standing too upright, or allowing slack in the band.
