legs
Lateral Mini-Band Walk
In a quarter squat with a loop band above your knees, you step sideways, keeping the band tight. Wakes up the outer hips before squats and lunges.
beginnermini band
BEFORE YOU START1
- Slide the band to just above your knees.
HOW TO DO IT
Get into position
- Stand with your feet hip-width apart so the band is slightly tight.
- Bend your knees into a quarter squat and keep your chest up.
- Push your knees out a little against the band.
Check: You are in a quarter squat with the band tight and your knees pointing over your toes.
Step sideways
- Step your right foot out to the side, keeping the band tight.
- Follow with your left foot, stopping while the band is still slightly tight. Never let your feet come together.
Check: You have moved sideways, your hips have stayed at the same height, and the band never went slack.
Take 10 to 15 steps one way, then the same number back the other way.
Breathe steadily the whole time.
MUSCLES WORKED
abductorsglutesquadscorecalves
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Feet coming together so the band goes slack. Fix: Stop the trailing foot while the band is still tight.
- Standing up tall between steps. Fix: Stay in the quarter squat the whole way.
- Knees caving in. Fix: Push them out against the band.
SAFETY1
- Use a light band first; the burn comes fast.
EQUIPMENT SETTINGS
- mini band · placement: just above the knees, or around the ankles for a harder version
RELATED EXERCISES
variants: mini band air squat, banded clams
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