Are you looking for a low-impact exercise to add to your fitness routine?
The hip thrust with band around knees is a great beginner-friendly exercise that can help strengthen and tone your hips, glutes, and core while also improving stability.
Not only does it require minimal equipment, but this move can be performed anywhere since all you need is an exercise mat or soft surface.
In this blog post, we’ll cover the benefits of doing a hip thrust with bands around your knees, provide tips on proper form, and offer some additional pointers to get the most out of each movement.
Read on if you’re interested in learning more!
Muscles worked during Lateral Walk with Band
The Lateral Band Walk works those lower body muscles! With resistance bands, this exercise targets specific muscle groups in your legs and hips. This can lead to more stability and improved performance.
- Gluteus Medius: Primary muscle used. It helps with movement.
- Gluteus Maximus: Gives strength and stability.
- Hip Abductors: Used throughout the workout. Moves your leg away from centerline.
- Quadriceps and Hamstrings: Secondary muscles that aid in balance.
- Adductors: Helps keep your knees close together during the movement.
Engage core muscles while doing the Lateral Walk. This can give greater stability, more flexibility, and better benefits.
Pro Tip: Keep resistance band tightness consistent for constant resistance.
Benefits of Lateral Walk with Band
The Lateral Walk with a Resistance Band is great! It works out specific muscles and increases overall strength. It:
- Makes hips and knees more stable.
- Improves balance and posture.
- Tones glutes, hamstrings, quadriceps, and calves.
- Helps you lose weight by burning extra calories.
It helps with activities like walking, running, cycling, and lifting weights or playing sports.
But, you must keep the right form during the exercise. Otherwise, you might get injured. Make sure feet are shoulder-width apart, and resist the pull of the band.
A fitness enthusiast from Florida said that adding the Lateral Walk to her routine relieved lower body pain after tough workouts.
How To Do A Lateral Walk with Band
Here’s a step-by-step guide on how to perform a lateral walk with a band:
Step 1: Choose the right resistance band Select a looped resistance band (also known as a mini-band) that provides an appropriate level of resistance for your fitness level. It should be challenging but not overly restrictive.
Step 2: Position the band Place the resistance band around your legs, either just above your knees or around your ankles. The higher the band placement, the easier the exercise will be. Ensure the band lies flat against your skin without any twists.
Step 3: Assume the starting position Stand with your feet shoulder-width apart, creating tension in the band. Slightly bend your knees and hips, maintaining a straight back and engaged core throughout the exercise. This semi-squat position is also known as the athletic stance.
Step 4: Engage your core Activate your core muscles by bracing your abs as if preparing for a punch. Keep your chest up and shoulders back to maintain proper posture during the movement.
Step 5: Begin the lateral walk Shift your weight onto one foot and step laterally (sideways) with the other foot, keeping the tension in the band. Bring the trailing foot toward the leading foot, but do not let your feet touch. Maintain the shoulder-width distance between your feet to keep constant tension in the band.
Step 6: Continue walking Perform the desired number of steps in one direction, and then reverse direction to return to your starting point. This completes one set.
Step 7: Keep proper form Throughout the exercise, ensure that your knees remain pointing straight ahead, and avoid allowing them to cave inward. Maintain a slight bend in your knees and hips, keeping your chest up and core engaged.
Step 8: Repeat Perform the desired number of sets, taking short breaks between each set to recover.
Proper form for Lateral Walk with Band
Achieve the Right Posture for Lateral Band Walk!
For a successful lateral band walk, you must get the right posture. This exercise helps to strengthen your hip, leg and gluteal muscles, plus it improves balance and stability.
Follow this 6-step Guide for Proper Form:
- Fasten a band around your ankles.
- Lift your feet off the ground to create tension.
- Lower into a half-squat position while keeping your chest up and shoulders down.
- Take 2-3 lateral steps with one leg, keeping tension on the band.
- Pause at the third step, then return to center without relaxing the band.
- Do 15-20 reps twice a week, while breathing deeply and keeping good form.
Form Is Important:
Be sure to keep tension on the band throughout each step. Avoid dropping into a deep squat as it may cause injury. If you sway from side-to-side while walking sideways, it may mean weak stabilizing muscles.
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Tips for doing Lateral Walk with Band
Lateral Walk with Band is a great exercise that works your glutes, quads, hamstrings, and abductors. Here are some tips to get the most out of it!
A Step-by-Step Guide:
- Put a resistance band just above your ankles.
- Stand with your feet shoulder-width apart. Bend your knees slightly and engage your core.
- Step out to one side with your right foot, keeping tension on the band.
- Bring your left foot to meet it, still keeping tension.
- Repeat on the other side, starting with your left foot.
Remember to stay upright throughout the motion. Don’t squat or lean forward. Also, keep tension on the band the whole time.
- Start in a comfortable position.
- Increase resistance gradually over time.
People of all fitness levels have said Lateral Walks with Bands give them strong legs without any extra stress or injury. A friend reported improved athletic performance within weeks of adding this exercise to her routine.
Common mistakes to avoid during Lateral Walk with Band
When performing the Lateral Walk with a Band, it’s essential to avoid errors. This will help prevent injuries and reach fitness goals. Here are tips for avoiding common mistakes!
- Don’t start with too little resistance. This won’t work and might not engage the right muscles.
- Don’t stride too far apart. This can lead to wrong form and reduce tension.
- Place feet too close together? This could cause an unstable base and balance problems.
- Keep tension on the band throughout. Failing to do this, reduces its effectiveness.
Remember to maintain proper posture too. This will help you get the most out of the exercise and avoid getting hurt.
Core tight, eyes forward, chest lifted. Engage glutes for best results.
Switch between lighter and stronger bands to increase challenge demands. This way, you can have more variation and greater resistance.
Different variations of Lateral Walk with Band
Introduce the lateral walk with band into your workout routine! Here’s a 4-step guide:
- Lateral Walk with Band and Squat – Put the band around your ankles. Step to one side while squatting. Return and repeat on the other side.
- Lateral Walk with Band and Bicep Curl – Stand with feet hip-width apart. Put the band around your ankles. Step to one side, and do bicep curls with both arms. Step back and repeat on the other side.
- Wide-Stance Lateral Walk – Put the band around both ankles. Take a big step out to one side, keeping toes pointing forward. Bring the other leg in towards it.
- Crossover Lateral Walk – Hold one end of the band with both hands. Place it around both legs. Cross one foot behind the other. Take small steps.
Adapt this exercise to suit you. Improve muscle strength in glutes, quads, hamstrings, calves, hip adductors, and abductors. Don’t miss out on the fitness potential of the lateral walk! Try it today!
Incorporation of Lateral Walk with Band in workouts
The Lateral Walk with Band is a popular exercise to strengthen muscles. It improves balance, mobility, and stability too! This exercise can increase body strength and tone muscle groups. Here’s how:
- Put the resistance band around your ankles.
- Stand straight, and take a step to the right with your right foot.
- Follow with your left foot, so your feet are apart at hip width.
- Do 10-12 steps to the right, then repeat on the left.
- To make it harder, put the band around your thighs or knees.
- Do this 2-3 sets.
This exercise has many benefits! It can improve movement patterns, strengthen hips and glutes, and reduce knee injuries from sports.
Studies show that resistance bands are good for strength training. They help engage and activate muscles during workouts (Journal of Sports Medicine and Physical Fitness).
Precautions and safety guidelines for Lateral Walk with Band
Precautions and Safety Measures for Lateral Walk with Resistance Band:
- Securely tie the band around your ankles.
- Don’t overstretch the band.
- Avoid jerky movements.
- Wear comfy clothes and proper shoes.
- Check with a doctor if you have any medical condition.
Keep your core engaged while doing the exercise. This will help spread the weight evenly and reduce strain.
Pro Tip: To gain muscle definition, hold at the endpoint for a few seconds before releasing tension in the resistance band.