Strength Training · Bodybuilding · Conditioning
Mini-Band Lateral Walk
The Mini-Band Lateral Walk is a resisted side-step exercise that trains the outer hips to control your legs and pelvis as you move sideways.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Place a mini band around your thighs, just above your knees.
- Stand with your feet hip-width apart.
- Lower into a shallow squat.
- Step one foot sideways against the band's resistance.
- Move your trailing foot toward the leading foot until your stance is hip-width again.
Form cues
- Keep your hips level.
- Keep your torso quiet.
- Knees follow your middle toes.
Common mistakes
- Taking oversized stepsShorten your steps so you can move without rocking from side to side.
- Turning your feet outwardKeep both feet pointing forward throughout the set.
- Snapping the trailing leg inwardResist the band's pull as you bring the trailing foot in.
Safety
A band that is too strong can pull your knees inward and irritate them as you fatigue. Rushed steps or an obstructed path can cause a stumble.
- Start with a light band that lets you control every step.
- Use a clear, level surface with enough room to travel sideways.
- End the set when you can no longer maintain your stance.
If you have hip or knee pain, try unresisted lateral walks and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Equipment
- Mini Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps in each direction
- Rest
- 45 sec
Count one sideways step followed by the trailing foot as one rep.