Banded Lateral Walk
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Resistance Band
Primary muscle group
Gluteus Medius
Secondary muscle groups
Gluteus Maximus, Quadriceps, Trunk
Movement pattern
Hip Abduction
Training goal
Injury Resilience
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Hockey
Overview
Purpose. Activate and strengthen the hip abductors to keep the knee tracking correctly.
How it fits the system. A beginner-level hip abduction entry in the Balance & Stability section, programmed to develop injury resilience. Related work in the library: Short Foot Exercise and Clamshell.
Primary muscles
Gluteus Medius
Secondary muscles
Gluteus Maximus, Quadriceps, Trunk
Movement pattern
Hip Abduction
Equipment
Resistance Band
Difficulty
Beginner
How to Perform
- Place a loop band around the legs just above the knees or around the ankles.
- Set the feet hip width apart and drop into a quarter squat.
- Keep the chest up and the toes pointing forward.
- Step sideways with one foot, keeping tension on the band.
- Follow with the other foot without letting the feet touch.
- Travel for the prescribed distance, then repeat in the other direction.
Coaching Cues
- Keep constant tension on the band.
- Keep the toes pointing forward, not out.
- Stay low throughout the set.
Common Mistakes
- Standing up between steps.
- Letting the trailing foot snap in.
- Rocking the torso side to side.
Progressions & Regressions
Progressions
Use a stronger band or move the band to the ankles.
Regressions
Use a lighter band or no band at all.
When to Use It
When to use
In warm-ups before lower-body training or running.
When not to use
Rarely contraindicated.
Programming
2 to 3 sets of 10 to 15 steps each direction.
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