My personal training clients have noticed a new warm-up exercise – lateral band walks, and yes, they warm you up fast!
Bands allow you to apply resistance to your body where weights might otherwise be awkward. Each time you step your feet together, your glutes have to eccentrically control the motion of your knee, which can help correct knee valgus (inward collapse of the knees).
How to Do the Banded Lateral Walk With Perfect Form
- Fit a looped resistance band around your legs just above both knees, and stand with your feet together.
- Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels.
- Maintain the squat as you simultaneously raise your hips several inches and step your right foot out to the right, then lower your hips fully.
- Again raise your hips several inches as you bring your left foot together with your right, and lower again fully, maintaining tension in the band so that your knees don’t cave inward.
- Repeat to the opposite side, alternating sides for reps. Perform equal reps on each side.
Benefits of the Lateral Band Walk
The lateral band walk strengthens the glute medius, which is an important stabilizing muscle that often gets overlooked and underutilized. By targeting this muscle (you’ll feel it fire after just a few steps), band walks can help improve your gait and promote better motor control, while helping to correct some injury-causing imbalances and movement dysfunction, including knee valgus, a.k.a. “knock knees.”
This simple yet challenging movement also gets bonus points for its booty-boosting capabilities. The lateral band walk is also a great way to build a fuller, firmer butt. As a warm-up, it targets the largest muscles in your body. This gets clients breathing deeper and their blood moving within minutes, and ready for our 30-minute strength training session!