The Lateral Band Walk (Bent, Ankle) Exercise is perfect for developing lateral strength and stability in your glutes, helping you to build lower-body stability for a more efficient golf swing, and helping to prevent injury.
The Lateral Band Walk (Bent, Ankle) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.
Figure 1. Lateral Band Walk (Bent, Ankle) Exercise Video.
This exercise requires a resistance band – either a normal band tied in a knot to create a loop, or a premade mini-band loop (featured).
Choose a band tension that makes the movement challenging, but enables you to complete all of your repetitions (reps) with proper form.
- Start by standing in a quarter-squat position, with your feet hip-width apart, and a resistance band around your ankles.
- Step to your right, pushing with your left foot while stepping laterally with your right foot.
- Bring your left foot back to the starting position and continue for the desired number of repetitions.
- Repeat the movement in the opposite direction.
Maintain perfect posture, keeping your back straight, chest up, shoulder blades pulled back and down, and abdominal muscles engaged throughout.
Keep your toes pointed straight ahead, and keep your knees pushed apart throughout the movement – keeping tension in the band at all times – do not let your feet come together.
You should feel it working the outside of your hips (your gluteus medius).
If you find this exercise difficult at first, try the Lateral Band Walk (Straight, Knee) Exercise, Lateral Band Walk (Straight, Ankle) Exercise, or Lateral Band Walk (Bent, Knee) Exercise.
For more of a challenge, increase the resistance band tension.
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» Train like a Champion home page.