Lateral Band Walk
Standing (knees softly bent) · Walking sideways with the side hip muscles and buttocks, keeping the knees out
A strength exercise with a resistance band: walking sideways with the side hip muscles and buttocks, keeping the knees out.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (knees softly bent) · Walking sideways with the side hip muscles and buttocks, keeping the knees out
Starting position
Place the mini loop just above both knees. Stand with the feet hip-width apart, bend the knees slightly and take the hips a little back. Rest your hands on your hips. Line the knees up with the toes.
Movement phases
1. Set up
Press the knees lightly outwards against the band so it is taut. Tip the trunk slightly forwards from the hips with a long spine.
2. Step sideways
Step the right foot out to the side, then bring the left foot in to hip width. Take one more step to the right. Do not bring the feet too close; keep the band taut.
3. Hold
In the wide stance, keep pressing the knees outwards and hold for 1 to 2 seconds.
4. Return
Walk back to the start the same way, one step at a time to the left.
What to check yourself
While walking, are the knees falling inwards? Is the trunk rocking from side to side? Are the feet coming so close that the band goes slack? Is the body bobbing up and down?
Coaching points for trainers
Keeping the knees out and the hips at one height matters more than big steps. If the knees fall inwards, take smaller steps or use a lighter band. If the trunk rocks, feel the height of the pelvis with the hands on the hips as you walk.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Use a clear, non-slip floor. Place the band just above the knees, not over the kneecaps.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions