hip focus
Lateral Band Walks
Activates lateral hip muscles.
Key cue: Stay low with your toes forward, and keep tension in the band every step.
Area
hip
Level
intermediate
Volume
10 steps × 3
Goal
fitness
How to do it
- 1Place a resistance band just above your knees and stand with your feet hip-width apart and your knees soft.
- 2Sit back into a small squat, keeping your toes pointing forward and your chest tall.
- 3Take a step sideways with your lead foot, keeping tension in the band, then bring the other foot in so your feet are hip-width apart again.
- 4Take 10 steps one way, then 10 steps back, keeping the squat at the same height throughout.
Easier and harder versions
- Easier
- Use a lighter band, stand a little taller and take smaller steps beside a wall.
- Harder
- Move the band down to your ankles, use a stronger band, or sink a little lower.
Helps with
Commonly used for:
Glute medius activationKnee trackingReturn to running
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Activates lateral hip
- Prevents knee-cave in running
- Great warmup for legs
Muscles worked
Strengthening. Strengthens your glute medius, glute minimus and quadriceps.
Glute mediusGlute minimusQuadriceps
Form tips
- Stay low and keep your hips level: don't bob up and down.
- Step the trailing foot in just enough to keep the band tight.
Common mistakes
- Letting your knees fall inwards as you step.
- Leaning your body sideways.
When to avoid or modify
- Knee pain when loaded: stand taller, or use a lighter band
- Pinching or pain at the side of the hip: stop
- A band so strong that your toes turn out, or a latex allergy: use a lighter or latex-free band
- Balance problems or recent hip or knee surgery: work beside a wall or worktop, and after surgery only if cleared
If in doubt, check with a qualified physiotherapist before continuing.