Banded Squat Walk

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus
• Gluteus Medius

Helps

• Gluteus Minimus
• Tensor Fasciae Latae
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Holds

• Erector Spinae
• External Oblique
• Transversus Abdominis

Equipment

• Resistance Band

Technique

1. Place a loop band around your thighs or just above the knees and stand with feet shoulder-width apart.
2. Sink into a quarter to half squat and stay low.
3. Step forward with one foot, keeping the knees out against the band.
4. Step the other foot forward and keep walking, staying low.
5. Walk backward to return, or turn around and repeat.

Cues

• Stay in the squat for the whole walk.
• Keep the knees pushed out against the band.
• Take small steps and keep the chest up.

Common mistakes

• Letting the hips rise as you step.
• Letting the knees collapse inward.
• Taking steps so wide that the band goes slack.

Alternatives

• Banded Lateral Walk
• Goblet Squat