Lateral band walk

3 × 15-20 pasos  ·  Equipment: Resistance bands

Muscle groups: Legs & glutes

How to do lateral band walk

1. Place the band around your ankles or just above your knees.
2. Stand with your feet hip-width apart and place your hands on your hips or hold onto a support.
3. Keep your core engaged and your back straight with a slight knee bend.
4. Take a wide lateral step with your right foot while keeping constant tension on the band.
5. Bring your left foot in with control, without letting it drop, and keep stepping sideways.
6. Keep your toes pointing forward and your knees aligned during every step.

Mistakes to avoid

• Avoid letting your feet drop as you bring them together: tension must stay on the band at all times.
• Do not let your knees cave inward or rotate your torso as you walk.
• Keep your torso upright without leaning forward or to the sides.
• If the band slackens or you lose balance, take shorter steps and hold onto a wall.

Progression

• Start walking 15 steps per side with a light band and add 5 steps each week.
• Increase difficulty with a stronger band or by placing it lower, closer to the ankles.
• Shorten the rest between sets to raise fatigue and the stimulus on the gluteus medius.
• When you walk in full control, add the squat or turn variations for a bigger challenge.