Step-by-step Guide for Lateral Banded Walk
Lateral Banded Walk with Resistance Band
Starting Position:
Place a resistance band around your ankles or just above your knees.
Stand with your feet shoulder-width apart, ensuring the band is taut but not stretched.
Bend your knees slightly and move into a half-squat position to activate your glutes.
Walking Phase:
Step to the side with your right foot, keeping tension on the band.
Follow with your left foot, bringing it back to shoulder-width apart.
Continue stepping to the right for the desired number of steps.
Reverse direction and step to the left for the same number of steps.
Tips for Success:
Keep your core engaged and maintain a slight bend in your knees.
Avoid letting your knees cave inward; keep them aligned with your toes.
Perform the exercise slowly and with control to maximize muscle engagement.
Lateral Banded Walk with Dumbbells
Starting Position:
Hold a dumbbell in each hand with your arms hanging by your sides.
Place a resistance band around your ankles or just above your knees.
Stand with your feet shoulder-width apart, ensuring the band is taut but not stretched.
Bend your knees slightly and move into a half-squat position to activate your glutes.
Walking Phase:
Step to the side with your right foot, keeping tension on the band and holding the dumbbells steady.
Follow with your left foot, bringing it back to shoulder-width apart.
Continue stepping to the right for the desired number of steps.
Reverse direction and step to the left for the same number of steps.
Tips for Success:
Keep your core engaged and maintain a slight bend in your knees.
Avoid letting your knees cave inward; keep them aligned with your toes.
Perform the exercise slowly and with control to maximize muscle engagement.
Ensure the dumbbells are held securely and do not swing.
