Banded Lateral Walk
How to Do It
Mini-band above knees or ankles. Drop into a quarter-squat athletic stance with band tension. Step one foot out to the side, then bring the trailing foot part-way in — keep constant tension. Stay low, chest up, toes forward. Travel a set number of steps each direction.
Why It Works
Keeps the gluteus medius under continuous tension while resisting hip adduction and knee valgus, building the lateral-hip strength and stability that controls the knee and pelvis during side-to-side movement.
Hockey Transfer
Directly strengthens the abduction/lateral-push pattern of skating and crossovers; a switched-on glute med improves push-off power and edge stability while protecting the knee from caving.
Coaching Cues
- "Stay low the whole way"
- "lead with the heel, toes forward"
- "keep band tension"
Common Mistakes
Standing tall between steps; knees caving in; feet snapping together (losing tension)
Progression / Regression
heavier band or lower stance
lighter band, fewer steps
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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