Lateral Band Walk
Lateral Band Walks are a great exercise for strengthening the hips and glutes while improving balance and stability. The exercise requires a band to be placed around the lower legs, either closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. With the band in place, you must assume an athletic standing position with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. To complete the exercise, you must take slow lateral steps while keeping your toes pointed forward and staying low. The feet must stay at least shoulder width apart to maintain band tension and you can choose to walk in the same direction or switch directions to complete the set.
Type:
Strength
Muscles Used:
Abductors
Level:
Intermediate
Equipment:
Bands
Benefits Of This Exercise
- Strengthens the hips and glutes
- Improves balance and stability
- Maintains band tension
- Works various muscles in the lower body
- Helps improve coordination and movement
- Can be modified for different fitness levels
- Can be done with minimal equipment
- Can be done in the comfort of your own home
Step by Step Instructions For Lateral Band Walk
- Start by positioning a band around your lower legs. You can choose to place the band closer to your knees for an easier movement or around your ankles or feet for a more advanced movement.
- Once the band is in place, assume an athletic standing position. Bend your knees and hips slightly, keep your feet shoulder-width apart, and make sure your head and chest are up. This will be your starting position.
- Now, while staying low, take a slow lateral step. Make sure to keep your toes pointed forward and stay low throughout the movement. After completing the step, follow with the opposite leg. Remember to step slowly and resist the band’s tension. It’s important to keep your feet at least shoulder width apart to maintain the band tension.
- Continue laterally stepping in this manner to complete the set for the desired number of repetitions. Once you’ve completed the set, switch directions and walk in the opposite direction.
Warm Up Tips
- Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement.
- Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
- Take a slow, lateral step while staying low. Keep your toes pointed forward and resist the band. After completing the step, follow with the opposite leg.
- Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.
Lateral Band Walk Safety Tips
- Choose the right resistance: Depending on your fitness level, you can adjust the placement of the band to make the exercise easier or more challenging. Start with a resistance that allows you to maintain proper form throughout the movement.
- Maintain proper form: Keep your knees and hips slightly bent, and your head and chest up throughout the exercise. This will help you engage the correct muscles and prevent strain on your joints.
- Take slow and controlled steps: To get the most out of the exercise, focus on taking slow and deliberate steps. This will engage your muscles more effectively and improve your balance and stability.
- Keep your toes pointed forward: It’s important to keep your toes pointed forward throughout the exercise to ensure proper alignment and engage the correct muscles. Avoid letting your feet turn in or out.
- Stay low: To fully engage your hips and glutes, make sure to stay low throughout the exercise. This will increase the intensity and effectiveness of the movement.
- Maintain band tension: To get the most out of the exercise, keep your feet at least shoulder-width apart. This will help maintain tension on the band and increase the resistance, resulting in a more challenging workout.
- Switch directions: To work your muscles evenly, make sure to switch directions after completing a set. This will ensure balanced development and prevent muscle imbalances.
- Listen to your body: As with
Incorporating Into Other Workouts
To incorporate Lateral Band Walks into your workouts, you can follow these steps:
1. Warm up: Before starting any exercise, it's important to warm up your body. Perform some light cardio exercises such as jogging or jumping jacks to increase your heart rate and warm up your muscles.
2. Set up the band: Position a resistance band around your lower legs. You can choose to place it closer to your knees for an easier movement or around your ankles or feet for a more advanced movement. Make sure the band is secure and not too tight.
3. Assume the starting position: Stand with your feet shoulder-width apart, knees and hips slightly bent, and your head and chest up. This is your starting position.
4. Perform the lateral steps: Staying low, take a slow lateral step to the side. Keep your toes pointed forward and maintain a low position throughout the movement. After completing the step, follow with the opposite leg. Step slowly and resist the band's tension. Remember to keep your feet at least shoulder-width apart to maintain band tension.
5. Complete the set: Continue to laterally step in this manner for the desired number of repetitions. You can choose to walk in the same direction or switch directions to target different muscles. Once you have completed the set, you can rest and repeat for additional sets.
Incorporating Lateral Band Walks into your workouts can be beneficial for strengthening your hips and glutes, improving balance and stability. It's a