Lateral Band Walk
Sideways steps against a mini-band — glute medius strength for hip and knee control on the run.
Equipmentmini-band
Musclesglute mediusglutes
Setup
Mini-band around the ankles (harder) or just below the knees (easier). Quarter-squat athletic stance, feet hip-width.
How to do it
- Step sideways, leading with the heel, keeping constant band tension.
- Stay low and level — no bobbing up and down.
- The trailing foot follows without dragging the feet together.
- Toes point forward the whole time; go both directions.
Common mistakes
- Standing tall (the band does nothing up there).
- Letting the feet snap together between steps, losing tension.
- Rocking the torso side to side.
Scale it
Easier: Band above the knees, smaller steps.
Harder: Band at the ankles or forefeet, deeper stance.