How to Do the Lateral Band Walk

The lateral band walk is an exercise used in physical therapy to improve hip abduction strength and stability. For this exercise, you'll need a resistance band such as a miniband or a theraband.

Lateral Band Walk

1. Place a resistance band around your ankles.

2. Stand with your feet shoulder-width apart and your knees slightly bent.

3. Step out to the side with your right leg, leading with your hip and keeping your toes pointing forward.

4. Bring your left leg alongside your right leg.

5. Repeat, stepping to the side with your left leg.

Tips:

- Keep tension on the band throughout the exercise.

- Don't let your knees bend excessively.

- Focus on keeping your core engaged.

Variation 1: Standing band walk

For a beginner who needs guidance with their form, you may opt for the standing lateral band walk to minimize hip internal rotation.

1. Stand with your feet shoulder-width apart and your toes turned out slightly.

2. Place a resistance band around your waist, just above your hips.

3. Hold onto the ends of the band with both hands, palms down.

4. Step out to the side with your left leg, leading with your hip and keeping your toes pointed forward.

5. Bring your right leg alongside your left leg.

6. Repeat, stepping to the side with your right leg.

7. Repeat for the number of repetitions you are asked to do and return to the starting position.

Variation 2: Lateral shuffles

For an athlete who has mastered proper form during this movement it is possible to increase the difficulty of the exercise by introducing lateral shuffles. This advanced version of the exercise helps to improve hip flexibility, core stability, and overall body coordination.

1. Wrap the resistance band just above the ankles, ensuring that there's enough tension when you do the shuffles.

2. Bend over and hold the resistance band for more stability.

3. Slightly bend the knees before starting.

4. While maintaining slight knee flexion, move to the right without crossing the feet. The focus should be on stepping away or shuffling instead of taking large strides.

5. Repeat the action by stepping to the left.

Duration:

3 sets of 12-15 repetitions on each leg

Repeat the exercise 3-4 times weekly.

New Running How to How to Do a Suitcase Carry for Better Balance