Curated Action
General Training

Banded Walks (Monster, Lateral, Half Moon)

With a resistance band around knees or ankles, sink into a quarter squat and take controlled steps pushing knees outward against band tension while keeping the pelvis level.

2 min 10 sec
0:00 / 2:10
Video byNathanael Morton
Original video
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Included in this routine

These 12 Exercises Got Me a 43 Inch Vertical Jump

Coaching notes

Place a resistance band around knees or ankles, sink into a quarter squat, and execute controlled steps pushing knees outward to activate the gluteus medius.

Key points

  • Push knees actively outward against band tension
  • Maintain quarter-squat athletic depth throughout walks
  • Keep pelvis level and avoid swaying side to side

Common mistakes

Allowing knees to cave inward during steps.

Practice settings

Sets
3
Reps
10 reps
Rest
1 min
Est. duration
2 min 10 sec
Vertical JumpGlutesHip Stability

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