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Exercise handout — move better, feel better.
Mini-Band Lateral Walk
Banded side-stepping exercise for glute medius strength and knee control. Essential for hip stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
controlled steps
Tempo
Step-by-Step Guide
Set up
- Place mini-band above knees (easier) or around ankles (harder)
- Feet hip-width apart with tension on band
- Lower into quarter squat position
Step 1 of 4
Take small controlled steps to the side
Step 2 of 4
Keep constant tension on band
Step 3 of 4
Stay in squat position throughout
Step 4 of 4
Complete steps in one direction, then reverse
Breathing
- Breathe steadily throughout
- Don't hold breath
Form Cues
- Stay low - don't stand up between steps
- Keep knees pushed out against band
- Small controlled steps
- Toes point forward
Common Mistakes to Avoid
- Standing up between steps
- Letting knees cave inward
- Steps too big
- Dragging the trail foot
Safety Information
Keep knees tracking over toes. Stop if knee pain.
Progressions
Band at ankles, heavier band, deeper squat
Regressions
Band above knees, smaller steps, less squat depth
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.