![]() If you’re traveling and don’t have access to lots of equipment, exercises like this can still let you do a very challenging workout. ![]() This makes it a versatile exercise that can easily be incorporated into any workout routine. The banded lateral walk can be performed anywhere and doesn’t require any equipment other than a resistance band. Better Athletic Performanceīetter hip stability is going to aid better athletic performance in any sport or physical activity.Īny sport that needs quick lateral movements, such as tennis and basketball, can really benefit from stronger hip abductors. This is particularly useful for older adults and makes it a great strength training exercise for over 50’s. Improved Balance and Stabilityīy working the hip abductors and the gluteus medius and minimus, the banded lateral walk helps improve balance and overall stability too. ![]() Strengthening the gluteus medius helps to improve stability around the hips, which supports both upper and lower body biomechanics. Benefits Gluteus Medius Activationīanded lateral walks are really effective for activating and strengthening the glutes, especially the gluteus medius (outer hips). Your core will also be engaged throughout to help maintain stability as you step from side to side. The gluteus maximus, the largest of the three, is responsible for hip extension and outward rotation, while the gluteus medius and minimus play a crucial role in hip abduction and stabilization.Īs well as the glutes, the exercise also engages the quadriceps and hamstrings. The banded lateral walk primarily targets the glute muscles, which include the gluteus maximus, gluteus medius, and gluteus minimus. This is why we recommend taking very small steps and focusing all your energy on keeping the band taut by pushing against it. This suggests you’re internally rotating at the hips and that you’re not actively engaging your glutes. Repeat this for the desired number of steps or distance, then switch directions.Ĭoach’s Tip – It’s really important that your knees don’t cave inwards during this exercise.Ensure the band stays taut and you maintain tension throughout the movement. ![]() Take a step to the right with your right foot, then follow with your left foot.Do not lean to one side as you move and keep your trunk upright throughout the exercise.Keep your back straight, chest up and engage your core.Slightly bend your knees and hinge forward at the hips so you’re in a quater squat or thereabouts.The lower the band, the more challenging the exercise. Place a resistance band around your thighs, ankles or feet.We also discuss where the best band placement is (spoiler alert, it’s probably where you’ve never even thought to put it). This guide provides a clear overview of the banded lateral walk, including how to perform it, the benefits, and muscles worked. This helps to promote better posture and improve the biomechanics of both upper and lower body movement paths.īanded lateral walks are also great for beginners and you can adapt the exercise to suit your current level of fitness and strength.īut, it’s an exercise we often see performed incorrectly, and there are some key mistakes to avoid. It also improves hip extension and external rotation. ISSA-CPT, Founder & Senior Editor at Fitness DrumĪlthough banded lateral walks look relatively simple, this low-impact exercise is a really effective way for strengthening the glutes.īy moving your legs away from your body as you step to the side, this exercise fires up the abductors… which helps to build more strength and stability around the hips.
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