Banded lateral walk

How to do it

1. Place the band just above the knees, or at the ankles to make it harder.
2. Stand with the feet hip-width and sink into a quarter squat.
3. Step sideways with one foot, then follow with the other, keeping the band taut.
4. Take the set number of steps one way, then come back.

Common mistakes

• Standing up straight.
• Letting the feet come together so the band goes slack.
• Rocking the torso side to side.

Breathing and tempo

Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.

Make it harder or easier

Harder: A heavier band, or the band at the ankles.

Easier: A lighter band above the knees.

Sets and reps

Beginners: 2-3 sets, stopping each 2-3 reps short of failure.

Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.

Safety

• Use a fabric band if a rubber one rolls up or pinches.

Swaps

Full gym: Deadlift, Hip thrust, Glute bridge, Single-leg glute bridge, Hip abduction machine

Dumbbells and a bench: Hip thrust, Glute bridge, Single-leg glute bridge