Exercises

Lateral band walk

Take small sideways steps against a loop band. The lateral glutes move the leg outward and help control the pelvis and knees.

Shallow squat during a sideways step with a loop band around both thighs just above the knees.

Resistance loop · Above knees

Source: Physitrack · Crab Walk – Knee Resistance

Step by step

  1. Place an undamaged light loop band just above your knees and stand hip-width apart.
  2. Bend the hips and knees slightly and brace your torso, keeping the knees in line with your toes.
  3. Step sideways with one foot, then bring the other foot toward it while keeping light band tension.
  4. Take several controlled steps, then repeat in the opposite direction without crossing the feet.

Common mistakes

  • Letting the knees collapse inward or dragging the feet together.
  • Swaying the torso, crossing the feet or taking steps too large to control.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.