Squat walks with dynaband

Squat walks with dynaband is a functional strength exercise in which you stay in a half squat position and take side steps while a resistance band around your legs provides tension. The exercise intensively activates the glutes and hip stabilisers through the combination of isometric squat position and dynamic lateral movement.

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Purpose of the exercise

Strength exercise for the glutes (gluteus medius and maximus), thighs (quadriceps), hip abductors and hip stabilisers. Improves lateral stability, knee control and functional leg strength. Also effective for activation of the gluteus medius for prevention of knee and hip injuries.

Supplies

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

Starting position

Place the resistance band around your legs (just above the knees or around the ankles)
Stand in a half squat position (knees bent, about 45-60 degrees)
Put your feet hip-width apart, putting tension on the elastic band
Keep your torso upright, chest forward
Tighten your core
Arms in front of your chest or on your hips
Weight on your whole foot, slight forward lean

Implementation

Step sideways with one leg (about 30-40 cm)
Bring your other leg up to the same half-squat position
Keep constant tension on the tyre (feet not too close together)
Stay in the low squat position during all steps
Make 10-15 steps to one side
Turn around and make 10-15 steps back to the other side

Points of interest

✓ Stay low in the squat position throughout the exercise
✓ Keep constant tension on the tyre (do not bring feet together)
✓ Put your feet fully down (no tippy toes)
✓ Keep your knees in line with your feet (don't let them fall inwards)
✓ Move in a controlled and stable way
✓ Breathe calmly during the exercise
✗ Avoid coming up from the squat between steps
✗ Don't let your knees sink inwards (valgus)
✗ Don't lean too far forward with your upper body
✗ Don't drag your feet, actively lift them
✗ Don't take too big steps that make you lose balance

Progression

Start: Band above knees, light resistance, 10 steps per side
Advanced: Strap around the ankles for more resistance
Heavier: heavier resistance band (more tension)
Additional challenge: Deeper squat position (90-degree knee angle)
Tempo variation: Slower steps (3 seconds per step)
More complex: Squat walks forward and backward
Advanced: Combination with pulse squats between steps

When this exercise

This exercise is suitable as a warm-up for leg training or as an activation exercise for the glutes. Ideal for runners, footballers and other athletes for prevention of knee injuries and IT band syndrome. Effective in rehabilitation after knee surgery (cruciate ligament), ankle injuries or in patellofemoral complaints to strengthen hip stabilisers (in consultation with physiotherapist). Also valuable for people with weak hip abductors who suffer from knees falling inwards during squats or running.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.