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Lateral Band Walk

This exercise strengthens the hip muscles, particularly the gluteus medius muscle. It also helps with stability of the knee joint.

  1. Stand with your feet shoulder width apart. Squat down halfway with a slight forward lean at the trunk.

  2. Side step to one side against the resistance then bring the opposite leg over. Repeat this 5 steps one way before changing direction.

  • Avoid bouncing up and down or swaying side to side. Keep the hips level and back straight.

  • Avoid letting your knees cave inward. Imagine pushing out against the band.


  1. Try it without a band first to get the movement down.

  2. Next, add a band just above the knees.

  3. Move the band above the ankles.

  4. Place a band above the knees, and another above the ankles.

  5. Use a stronger band!

How’d you do? Let me know in the comments.

Disclaimer: The information on this page is for educational purposes only and is not intended as medical advice. Consult with your healthcare professional before attempting any exercise. By performing you do so at your own risk.

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