Lateral Band Walk and Clamshells
Lateral Band Walk:
Step 1: Place an elastic band around your knees. Stand with your feet hip-width apart, creating tension in the band.
Step 2: Slowly step to the side, maintaining the tension on the band.
Step 3: Step your trailing leg in, returning to your original stance, but still keeping tension on the band.
Step 4: Repeat the process, walking side-to-side.
Step 1: Lie on your side with legs stacked and slightly bent, maintaining a distance of about 12 to 18 inches between your feet.
Step 2: Keeping your feet together, raise your top knee and then lower it back down.
Step 3: While maintaining the gap between your legs, move your top leg forward and backward in a controlled motion.
- Slow and controlled movements are key in both exercises.
- Avoid letting your knees collapse inward during the lateral band walk.
- Ensure the movement in the clamshells is controlled and driven by your glute medius, not momentum.