Strength · Resistance band · Beginner · ~4 min
Mini-band lateral walk
Outer-hip strength in a half-squat stance, similar to the ready position, to help keep knees tracking well when moving sideways.
▶ Lateral Mini Band Walk - Straight Leg Lateral Walk w/Mini Band — Sam Visnic (YouTube)
More videos: Lateral band walks | Ohio State Sports Medicine (Ohio State Wexner Medical Center) · STOP Trying To Activate Your Glute Med with Banded Lateral Walks! Do This Instead (Conor Harris)
Prescription3 × 10 reps each side · rest 30 s
EquipmentMini band
ImpactLow
FormatSolo
Starting position
Mini band just above the knees (easier) or around the ankles (harder). Quarter-squat, feet hip width.
How to do it
- Step sideways with the lead foot, keeping tension on the band.
- Follow with the trail foot without letting feet touch.
- Complete the steps one way, then return.
Technique cues
- Stay low and level
- Toes forward
- Do not let the feet snap together
Common mistakes
- Standing up tall
- Knees caving
- Rocking side to side
Easier
Band above knees, smaller steps.
Harder
Band around ankles or forefoot.
Safety
- Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.