Lateral Band Walks Exercise demonstrated by Physiotherapist Mehak Sandhu
Lateral band walks are used to strengthen the hip abductors, especially the gluteus medius, which plays a key role in pelvic stability and lower limb alignment. This exercise is commonly prescribed for individuals with knee pain (e.g., valgus collapse), hip instability, or during return-to-sport rehab to improve control during walking, running, and dynamic movements.
How to do this exercise:
- Set up: Place a resistance band around your knees (easier) or ankles (harder). Stand with feet shoulder-width apart, knees slightly bent, and hips pushed back into a mini squat.
- Step laterally: Step one foot out to the side while keeping tension on the band. Avoid letting your knees collapse inward.
- Follow through: Bring the other foot in slowly without letting the band go slack. Continue stepping in one direction, then repeat the other way.
*Never do an exercise that causes you pain*