Butt Fact: Doing glute exercises that move you sideways, such as skaters and side lunges, work your outer glute muscles and will help keep your knees injury free.
Bands are another valuable exercise tool for the person who wants to workout at home. They come in both tube and flat styles, and all kinds of designs. You can get a set of bands that look like large office rubber bands or tie a flat band into a ring for this exercise. This is another exercise I do for rehab on my back, since finding out I’m much weaker on my left side. So all my walks are going to the left for now.
Lateral Band Walks
Lateral Band Walks work the gluteus medius or the side of the hip. It helps with hip and knee stability. You will really feel your butt burn if you do this correctly.
- Place the band just above each ankle and wrapped around both legs.
- With your feet shoulder width apart, the band should be taut.
- Bend your knees slightly and move into a half-squat position in order to activate the glute medius and protect your back.
- Maintaining the half-squat position, take a big step sideways with the right leg.
- Keep your hips level during the movement and force your toes to face forward.
- Slowly bring the left leg toward the right leg, with a small step to avoid easing the tension of the band.
- Step to the right for 12 to 15 side steps and return, leading with the left leg, for 12 to 15 steps.
If you don’t have space for walking, you can do this exercise in place by alternating stepping to the right and then stepping to the left and repeating. Remember to keep tension in the band the whole time.
If you want a little more challenge, turn this exercise into Lateral Band Step Squats.
- Step to the right, keeping your toes forward.
- When your feet are a little farther apart than hip width, squat.
- Stand up and step again.
- Repeat for 12 to 15 step/squat reps and return leading with your left leg.