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lateral locomotion
Banded Lateral Walk
Search GoogleThe banded lateral walk keeps steady resistance while the hips drive small side steps. Use a band position and tension that allow the pelvis, knees, and feet to stay aligned.
- Primary
- glutes
- Secondary
- quadriceps, hamstrings, core
- Equipment
- resistance band
- Mechanic
- compound
Setup
- — Place a light loop band above the knees; progress lower only after control is consistent.
- — Stand with feet about hip width, soft knees, and even pressure through both feet.
- — Create light band tension before the first step.
Execution
- — Step sideways without dragging the trailing foot or letting the feet snap together.
- — Keep the pelvis level and both knees aligned with the toes.
- — Complete the programmed steps in both directions with continuous band tension.
Breathing & coaching
- — Breathe normally during each step.
- — Exhale gently during the direction change.
- — Use small deliberate steps.
- — Keep the toes comfortably forward.
Progressions
- — Use a slightly stronger band or more controlled steps.
Regressions
- — Remove the band and perform lateral step touches.