prehab · beginner

Banded Lateral Walks

A side-stepping drill with a resistance band that targets the gluteus medius in the frontal plane. The simplest and most direct prehab exercise for addressing hip abductor weakness in runners.

  1. 01Place a resistance band around your ankles or just above the knees.
  2. 02Stand with feet hip-width apart in a quarter-squat position.
  3. 03Take a controlled step to the side with one foot, maintaining band tension.
  4. 04Follow with the other foot, but never let the feet come completely together.
  5. 05Take 10-15 steps in one direction, then reverse.
  6. 06Keep your weight on the whole foot, not just the toes.
  7. 07Maintain the quarter-squat position throughout.
Why it matters

Lateral walks isolate the gluteus medius in its primary function: hip abduction. This is the muscle that prevents your pelvis from dropping on every single-leg stance phase in running. EMG studies show lateral walks produce higher glute med activation than clamshells, making them a more effective prehab tool. Strong hip abductors are your single best defence against IT band syndrome and dynamic knee valgus.