Lateral Band Walks

Purpose of the exercise

Activation and strength exercise for the gluteal muscles (especially gluteus medius and minimus), hip abductors and hip stabilisers. Improves lateral hip stability, prevents knees falling inwards (valgus) and helps prevent knee and hip injuries. Also effective for activating weak glutes and improving ankle stability during lateral movements.

Supplies

• Resistance band/mini band (running band or elastic with knot)
• Sufficient space to move sideways (at least 3-4 metres)
• Flat, stable surface

Starting position

1. Place the resistance band around your legs (just above knees, below knees or around ankles)
2. Stand in an athletic stance (knees slightly bent, not as deep as squat)
3. Put your feet hip-width apart, putting tension on the elastic band
4. Keep your torso upright, chest forward
5. Tighten your core
6. Arms bent in front of your body or on your hips
7. Weight evenly distributed on both feet

Implementation

1. Take a step sideways with one leg (about 30-40 cm)
2. Bring your other leg in but keep your distance (do not bring feet together)
3. Maintain constant tyre pressure during all steps
4. Stay in low, athletic stance during movement

Points of interest

• ✓ Keep constant tension on the tyre (feet not too close together)
• ✓ Stay low in athletic stance throughout exercise
• ✓ Put your feet fully down (whole sole of foot on the ground)
• ✓ Keep your knees in line with your feet (not inward)
• ✓ Keep your torso stable and upright
• ✓ Move in a controlled and conscious manner
• ✗ Avoid coming up between steps
• ✗ Don't let your knees sink inwards (valgus)
• ✗ Don't drag your feet on the ground
• ✗ Don't lean to the side you are moving to
• ✗ Don't make too big a step that removes tension
• ✗ Don't jump or use momentum

When this exercise?

This exercise is suitable as a warm-up for leg training or as an activation exercise for the glutes prior to squats, deadlifts or sports activities. Ideal for runners, footballers and other athletes for prevention of knee injuries and IT band syndrome. Very effective in rehabilitation after knee injuries (cruciate ligament), ankle injuries or in patellofemoral complaints to strengthen hip stabilisers (in consultation with physiotherapist). Perfect for people with weak hip abductors who suffer from knees falling inwards during squats, running or jumping. Also valuable as a daily activation exercise for people with sedentary work to activate weak glutes. Suitable for all levels - can be done several times a week. Start with light resistance and gradually build up to heavier bands or lower band position.