:quality(85):upscale()/2024/09/17/809/n/1922729/16f9598c66e9c9cacb71a0.61465490_.jpg)
If your goal is to build lower body strength, you’re probably already practicing your squats, deadlifts, or hip bridges. But you may be missing out on a simple and super effective exercise — the lateral band walk (sometimes affectionately known as a “monster walk”).What makes the lateral band walk so beneficial? It recruits not just the glutes but also the hip abductors, muscles that may play a role in low back or knee pain.
The move may look deceptively easy: to perform a lateral band walk, you just slide a loop-style resistance band behind the base of both knees, ankles, or feet, and then step sideways. But if you’ve ever done a lateral band walk before, you know that the burn builds quickly. In fact, the move can be so tough that it’s easy to fall out of proper form. Common lateral band walk mistakes include accidentally letting the knees cave inward, not maintaining constant tension with the resistance band, or not sitting in a deep enough squat. But form missteps like this can make the move less effective.
Here, we’ll walk you through exactly how to perform a lateral band walk, including different band placements that offer different benefits and some move variations. But first, an overview of the benefits of the lateral band walk.
Lateral Band Walk: Muscles Worked and Benefits
Lateral band walks work the gluteus medius, gluteus maximus, hip abductors, quadriceps, and hamstrings. They also work to improve stability of the hip joint and to strengthen the core. Here’s how: by lowering down into a squat pattern, you’re working the gluteal muscles, along with the surrounding hip muscles that help with hip abduction. The resistance band offers an added challenge to your muscles as you fight against the tension and work to maintain proper form and alignment.
There are many benefits to strengthening your glutes, hip muscles, quads, and hamstrings. These are muscles you use in your day-to-day life or while playing sports, so ensuring they’re strong helps you move with more ease and less pain. Specifically, lateral band walks may help reduce the risk of back and knee pain by strengthening weak gluteus medius muscles — which may play a role in back pain — according to a systematic review from the BMC Musculoskeletal Disorders, and weak hip abductor muscles, which may be a culprit for knee pain, per the American College of Rheumatology. And more generally, strength training has also been linked to a longer lifespan, according to a study in JAMA Network Open.
While a lateral band walk traditionally calls for the band to be placed above the knee, changing the placement of the band could help you target different muscle groups, according to a small study of 22 adults published in the Journal of Athletic Training. In the study, when the band was repositioned from the knees and moved to the feet, there was more activity in the gluteus maximus and gluteus medius. When the band was moved to the ankles, it also helped engage the gluteus maximus and medius (though not as much as with the foot placement), and increased activity in the tensor fascia latae (TFL) activity. No, not PSL: your TFL is a muscle that helps stabilize and assist the hip and knee joint.
Studies have also measured the difference between doing a lateral band walk while upright, or in a squat position. While in a squat position, researchers measured more activation of the gluteal muscles, while the TFL showed less activity, per the Journal of Orthopaedic & Sports Physical Therapy.
Also worth noting: exercises that call for you to “wear” a loop band can lead to chafing, particularly if you’re wearing shorts. To protect your skin, opt for a fabric band like the PS Fabric Hip Bands ($15) or if you’re using a rubberized band, try to wear full-length leggings to minimize friction.
How to Do a Lateral Band Walk
- First, decide the placement of the resistance band, whether you prefer to put the band above the knee, ankle, or across the feet.
- Lower down into a quarter-squat position, with the knees slightly bent. You can place your hands on your hips, or place one hand over another, making a fist with one hand. Remember to breathe naturally with your pace of movement, avoid holding your breath.
- Take a large step out to the side, keeping your knees slightly bent and your body in an athletic stance, in a quarter-squat position.
- Staying low, follow and step the opposite foot out, moving towards the same side.
- Remember to keep the torso upright, without letting the spine round forward excessively.
- You can perform lateral band walks in place, stepping first to the left with each foot, then to the right. Or, select a predetermined amount of distance (e.g. five steps to the left, five steps to the right).
Lateral Band Walk Alternatives
If you might have pre-existing conditions or are returning to exercise after a previous injury, you may need to consider modifications. Listen to your body, and embrace where you are on your individual journey. Here are some lateral band walk alternatives to consider.
Clamshell. The clamshell exercise is a simple way to incorporate an exercise that targets the gluteus medius and gluteus minimus, while also working on hip stability through the motion of hip abduction. And since it can be performed in a side-lying position, with or without a band, it may be more suitable for beginners.
Squats. Another exercise that can be an alternative to a lateral band walk is the squat. A fundamental movement pattern, you can try to do air squats, as a bodyweight exercise, or incorporating an optional dumbbell. (For more ideas, check out this squat challenge.)
Jade Esmeralda, MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.
Outstanding post, you have pointed out some fantastic points, I also conceive this s a very fantastic website.
I wanted to thank you for this great read!! I definitely enjoying every little bit of it I have you bookmarked to check out new stuff you post…
Rattling great information can be found on website.
very good put up, i definitely love this website, keep on it
I enjoy you because of all of the work on this web site. Debby enjoys participating in investigation and it’s really simple to grasp why. We learn all about the lively ways you provide both useful and interesting tips and hints through this web blog and therefore recommend contribution from the others on the content then our own simple princess is without a doubt studying a lot. Enjoy the rest of the new year. You are conducting a powerful job.
Someone essentially help to make seriously posts I would state. This is the very first time I frequented your web page and thus far? I surprised with the research you made to create this particular publish extraordinary. Excellent job!
Woah! I’m really digging the template/theme of this website. It’s simple, yet effective. A lot of times it’s tough to get that “perfect balance” between user friendliness and visual appearance. I must say you’ve done a fantastic job with this. In addition, the blog loads super fast for me on Internet explorer. Outstanding Blog!
The very root of your writing whilst appearing reasonable originally, did not sit perfectly with me personally after some time. Somewhere throughout the sentences you managed to make me a believer but just for a short while. I however have a problem with your leaps in assumptions and one would do well to fill in all those gaps. In the event you can accomplish that, I could certainly be fascinated.
It抯 really a great and useful piece of information. I am glad that you shared this useful info with us. Please keep us informed like this. Thanks for sharing.
Sweet blog! I found it while searching on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Thanks
Together with every little thing that appears to be building throughout this subject material, a significant percentage of perspectives are relatively exciting. Nonetheless, I am sorry, because I can not subscribe to your whole strategy, all be it exciting none the less. It seems to us that your remarks are generally not completely rationalized and in actuality you are your self not fully convinced of the assertion. In any case I did appreciate reading it.
Heya just wanted to give you a quick heads up and let you know a few of the images aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same results.
It抯 laborious to find knowledgeable individuals on this matter, however you sound like you know what you抮e speaking about! Thanks
Unquestionably consider that that you stated. Your favourite justification appeared to be on the internet the simplest factor to remember of. I say to you, I certainly get irked at the same time as people consider worries that they plainly do not recognise about. You managed to hit the nail upon the highest and outlined out the entire thing with no need side effect , other people could take a signal. Will probably be again to get more. Thanks
I have learned result-oriented things from a blog post. One other thing to I have seen is that usually, FSBO sellers will certainly reject you. Remember, they will prefer to never use your expert services. But if an individual maintain a steady, professional connection, offering support and remaining in contact for four to five weeks, you will usually be able to win a conversation. From there, a house listing follows. Many thanks
Good write-up, I抦 normal visitor of one抯 site, maintain up the nice operate, and It’s going to be a regular visitor for a lengthy time.
Your articles are extremely helpful to me. May I ask for more information? http://www.ifashionstyles.com
How can I find out more about it? http://www.hairstylesvip.com
I enjoyed reading your piece and it provided me with a lot of value. http://www.hairstylesvip.com
Please provide me with more details on the topic http://www.hairstylesvip.com
May I have information on the topic of your article? http://www.hairstylesvip.com
Wonderful post but I was wanting to know if you could write a litte more on this subject? I’d be very thankful if you could elaborate a little bit more. Cheers!