Knee Exercises

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.

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