Banded Lateral Walks

Banded lateral walks are an excellent exercise for strengthening the gluteus medius and hip abductors. This exercise helps to stabilize the hips and knees, which is crucial for injury prevention, especially in sports that require quick lateral movements. Lateral walks are also an effective way to tone the glutes and improve your overall balance and stability.

Correct form and technique

Here’s how to perform banded lateral walks step-by-step:

  1. Place a resistance band either around your ankles, knees, or feet, depending on how intense you want the exercise to be.
  2. Stand with your feet hip-width apart, slightly bend your knees, and lower your hips back into a quarter squat.
  3. Step out to the side with one leg, and follow with the other leg without bringing your feet completely together.
  4. Be sure to keep the tension in the band at all times and avoid letting your knees collapse inward.
  5. Repeat the movement in the opposite direction after a set of steps.

Common mistakes

Avoid these mistakes to get the most out of your banded lateral walks:

  • Lack of tension in the band: Ensure that the band remains tight throughout the exercise to maximize muscle activation.
  • Too large steps: Take small, controlled steps to ensure that the hips and glutes are doing the work instead of the legs.
  • Rushing the movement: Perform the exercise slowly to achieve optimal control and muscle engagement.

Modifications and variations

Here are some variations to adapt banded lateral walks to your level:

  • Easy version: Place the band just above your knees for less resistance, or use a lighter band.
  • Harder version: Place the band at your ankles or feet for increased resistance and greater activation of the hips.
  • Banded squat walk: Add a squat between each step to make the exercise even more challenging for both the glutes and thighs.

Number of repetitions and sets

To strengthen your hips and glutes, perform 3 sets of 12-15 steps in each direction. You can increase the resistance or the number of steps as you get stronger.

Breathing tips

Inhale as you step out to the side, and exhale as you bring your feet back together. This helps you maintain stability throughout the exercise.

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