Lateral Walks with Band at Knees

The lateral walks with band at knees build strength and stability in the outer hip and through the core. The exercise works as a prehabilitation or warm-up exercise before physical activity.

Step by step instructions

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Exercise Steps 1

Step

Stand with your feet slightly wider than hip-width apart and a resistance band looped slightly above your kneecaps. Bend the knees slightly and lean forward at the hips. This will be your starting position.

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Exercise Steps 2

Step

Take a medium step to one side with your lead leg, then follow it with a little step by your trailing leg, feeling the resistance that the band provides on each step to the side.

Mistakes and Tips

  1. Avoid locking out your knees during the exercise. Maintain a slight bend throughout the entire drill.
  2. Keep your hips square throughout the exercise. Avoid letting them rotate as you move side to side.
  3. Your knees should remain lined up over your feet the entire time. Do not let them cave inward during the exercise.