Mini-Band Lateral Walk

Setup & Positioning

• Place a mini resistance band just above your knees for lighter resistance or around your ankles/feet for more challenge.
• Stand with feet hip-width apart, knees slightly bent, and hips pushed back slightly into an athletic stance.
• Keep your core braced and chest tall.

Key point: “Think about pulling your knees apart against the band—don’t let it pull your legs together.”

Execution

1. Step to the side with your lead foot, keeping toes forward and feet parallel.
2. Follow with your trailing foot, keeping light tension on the band at all times.
3. Continue stepping for the desired number of reps or distance in one direction, then reverse.

Where You Should Feel It

• Glute medius and glute minimus (outer hip)
• Hip stabilizers
• Light quads and hamstring activation for support

Where You Shouldn’t Feel It

• Lower back strain from leaning forward excessively
• Knees caving inward toward the band’s pull
• Hip pinch from rotating feet outward

Breathing

"Breathe normally and keep your core engaged throughout—avoid holding your breath."

Common Mistakes to Avoid

1. Letting the band snap feet together – Maintain constant tension.
2. Turning toes outward – Keep toes forward to target the glutes.
3. Standing too tall – Maintain a slight hip hinge for stability.
4. Overstepping – Take small, controlled steps to keep tension consistent.