Ankle Band: "Lateral Walk"
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Stay Square-Stay Low!
OBJECTIVE: Increase hip stability/abductor
strength & increase knee stability.
Select correct band resistance
color! From my experience, most people start with the green
(medium). A few progress to the blue (heavy). Very few
every use the black (extra heavy). The yellow (light) is
usually too light to offer much benefit unless you are extremely detrained. *Note: If you over stretch the
bands, and especially the yellow band, they can break.
Purchase Ankle Bands Here
Secure ankle band directly above each
ankle keeping the band "flat" to minimize pinpoint pressure on skin.
Separate feet slightly as you get into a
semi-squat--also called the "athletic or ready" position. The ready
position will load the glute medius hip stabilizers into a pre-stretch.
Your feet should be square and flat.
While staying down low in the ready
position, initiate a lateral step (hip abduction) to the side from the
hips--DO NOT use the back and tilt or pivot hips as you step because these are
Bring trail foot in towards the lead leg
to finish your step. Keep feet separately slightly in order to maintain
band tension. Do not allow band to get loose.
Repeat in the same direction for
»8-10 yards then return facing
the same way so you use the opposite leg to lead.
Repeat 2nd set or try the related
Ankle Band Monster Walk.
Tips: Stay LOW and stay SQUARE! The
big mistake people make is standing up then rocking back and forth as they
pivot their hips and allow all kinds of compensations to come into play.
MAKE the hip stabilizers and abductors do their job. Don't allow your
low back to take over--stay low and move the legs out from the hips only.
Amazingly, I've only seen one other trainer actually have their clients do
this exercise correctly! Most people don't stay low, compensate, and
therefore remove the hip stabilizer/glute medius challenge by getting
sloppy. Quality first--ALWAYS!
Numerous knee ACL injuries can be traced
back to a weak glute medius hip stabilizer muscle which is the primary hip
stabilizing muscle. The knee was not the problem as much as something
higher up the chain of kinetic movement i.e. the hip stabilizers were too weak
to keep the knee tracking in the correct position in the first place; thus,
the knee had too much lateral force and failed. Western
medicine will gladly repair your ACL and take your money, but if your problem was poor hip
stability in the first place, you still have NOT solved the problem! The
Lateral Band Walk is the best exercise I've found so far to isolate the hip
stabilizers for maximum improvement. If your hips are on fire when doing
this exercise--then you're doing it correctly! If you want healthy
knees--then do this exercise! Think about it! A simple $2.95 ankle
band or an expensive knee surgery! I'm amazed at how beneficial this
exercise has been for fixing many (but not all) knee problems with my clients.
So many times I find that the BEST solution is the SIMPLE solution!
Another example that Wellness Works!
In addition to injury prevention, having
more hip stability along with more efficient knee stabilization further down
your chain of movement will minimize lateral force leaks. This means you
won't spill out as much energy to the sides--you'll be able to direct your
energy in the direction needed to move as fast as possible with minimal
lateral deviations. Your knees will track cleanly. Your running
will be more linear and straight line instead of your legs and knees flopping
all over the place.
Where To Buy Ankle Bands
For optimal performance & safety,
I use PerformBetter.Com ankle bands.
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
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