In this article, I discuss how much exercise per week. The lateral band walk may look (and feel) strange, but it’s actually a great way to improve hip stability, strengthen the hip abductors—especially the gluteus medius—and increase knee joint stability. As part of a warm-up routine, the lateral band walk engages many of the deep muscles that stabilize the pelvis. This exercise can be performed before exercise to improve hip, leg, and ankle stability, as well as knee joint stability. This, in turn, improves overall body mechanics and movement skills during a workout or competition.
Benefits of Lateral Band Walking
The lateral band walking exercise is especially helpful for any athlete who engages in sports that require running, jumping, pivoting, and twisting. A weak gluteus medius — one of the muscles on the side of the hip — can cause problems in the knee joint.2 In fact, it is often the underlying cause of knee pain and injury, especially ACL injuries. A strong gluteus medius not only stabilizes the hip but also helps maintain proper tracking in the knee joint by reducing lateral stress on the knee.
Performing lateral band walking exercises protects the knee by training the correct movement pattern in the knee joint so that it does not roll in or out. Maintaining proper tracking is important when jumping safely. Many experts believe that improper knee movement biomechanics are one reason why female athletes have a disproportionate incidence of ACL injuries. 3
When you sit for long periods of time, the gluteus medius and other abductors can become weak and cause certain types of pain, such as patellofemoral pain syndrome and iliotibial (IT) band syndrome. These problems.
Step-by-Step Instructions
For this exercise to be effective, you need to choose a resistance band with the right strength. The band colors indicate the resistance level and progression. For example, the Perform Better brand bands range from yellow (easy) to green (medium) to blue (hard) to black (the most difficult). Different brands may use different colors.
Most athletes are able to start with the green (medium) band and may or may not progress over time. If this exercise is too challenging for you, use an easier band. You can find resistance bands at any sporting goods store or online.
- Keeping the band flat, not bunched, place the band just above each ankle and wrapped around both legs.
- Position your feet shoulder-width apart. The band should be taut, but not stretched.
- Bend your knees slightly and move into a half-squat position to activate the gluteus medius.
- Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet.
- Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg. Move this leg in and out, sideways, for eight to 10 repetitions. Keep your hips level during the movement. With this exercise, it helps to maintain a low, forward-facing posture. Your back should be straight, not rounded.
- Slowly shift your weight and switch legs. Do another 8 to 10 side steps.
Common Mistakes
To get the most from this exercise, avoid these errors.
Hips Not Level
Avoid tilting the hips up and down or sideways. If you're doing it correctly, you should feel it in your gluteus medius. Your hips will be on fire.
Knee Position
In your half-squat position, keep your knees bent and aligned over the middle of your foot. This ensures you are targeting the right muscles and not straining your knees.
Swaying or Bouncing
Try to move smoothly without swaying or bouncing, which will take the focus off the desired muscles.
Modifications and Variations
You may want to do this exercise in different ways depending on your abilities and level of fitness.
Need a Modification?
If you're having trouble doing the lateral band walking exercise, you may need to start with a less intense gluteus medius exercise, such as the side-lying hip abduction, which targets the gluteus medius.
You can do the lateral walk without a resistance band for the easiest modification. Then progress to the band with the least resistance (yellow). There will also be less resistance on the band if you place it on your thighs rather than your ankles.
Up for a Challenge?
As you improve the strength of your muscles, you can use bands that have greater resistance. You can progress in this order: yellow, green, blue, black.
Another good exercise to incorporate into your warmup and help fire the hip stabilizers is the side plank.
Safety and Precautions
If you have any injury or condition affecting your hips, knees, or ankles, discuss this exercise with your doctor or physical therapist. You will feel your muscles working, and they may even burn after a few steps, but there shouldn't be any pain. End this exercise if you feel a sharp pain.
FAQ
How much exercise should I do per week?
- The general recommendation for adults is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities on 2 or more days.
What is considered moderate-intensity exercise?
- Brisk walking
- Dancing
- Cycling on flat terrain
- Water aerobics
What is considered vigorous-intensity exercise?
Vigorous-intensity activities include:
- Running or jogging
- Swimming laps
- High-intensity interval training (HIIT)
- Cycling uphill or at a fast pace
What are muscle-strengthening activities?
These are exercises that work major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms), such as:
- Weightlifting
- Bodyweight exercises (push-ups, squats, planks)
- Resistance band exercises
- Heavy gardening (e.g., digging, shoveling)
How can I divide my weekly exercise?
You can spread out your exercise across the week. For example:
- 30 minutes of moderate activity 5 days a week
- 15 minutes of vigorous activity 5 days a week
- Mix and match moderate and vigorous activities
Can short sessions count?
- Yes! Activity can be broken into shorter sessions, such as three 10-minute walks per day, as long as it adds up to the weekly target.
What if I want additional benefits?
- For greater health benefits, aim for 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity weekly.
Are there specific recommendations for different age groups?
- Children and teens (6-17 years): At least 60 minutes of moderate-to-vigorous activity daily.
- Older adults (65+ years): Focus on activities that improve balance, strength, and flexibility in addition to aerobic exercise.
Do I need to consult a doctor before starting?
- If you have chronic conditions, are pregnant, or have been inactive for a long time, it’s a good idea to consult a healthcare provider before beginning a new exercise program.
Introduction: How Much Exercise Do You Need Each Week?
Regular physical activity is essential for maintaining good health, improving mental well-being, and reducing the risk of chronic diseases. However, many people wonder how much exercise they really need to stay fit and healthy. This FAQ provides a clear, evidence-based guide to help you understand the recommended amount and types of exercise, whether you're aiming for general health, weight management, or enhanced fitness levels.