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