Lateral band walk

3 × 12-15 c/u  ·  Equipment: Resistance bands

Muscle groups: Legs & glutes

How to do lateral band walk

1. Place a resistance band around your ankles or just above the knees.
2. Set your feet hip width apart, brace the core, and keep the torso tall.
3. Step sideways with the right foot, moving it away from the left while keeping the band taut.
4. Bring the left foot back toward the right while controlling the tension, without walking too fast.
5. Continue shuffling in one direction for 12-15 steps, keeping constant tension.
6. Switch direction and repeat on the other side, keeping the knees tracking over the toes.

Mistakes to avoid

• Do not snap your feet together and let the band slacken; the work is in constant tension.
• Do not lean side to side or let your hips drop; keep the trunk vertical.
• Do not take steps that are too big or arch your back as you move.
• If the band sits low on your ankles and your knees cave, move the band just above the knees.

Progression

• Start with a light band and 12-15 steps per direction for 2-3 sets.
• Increase band resistance once you finish without losing tension or posture.
• To progress, perform the shuffle in a shallow squat or add a one-second pause on each open step.