Moves/Lateral Band Walks

Lateral Band Walks

ID: 794

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Exercise Type:
Lower Hinge
Contraindications:
Lower Back Problems, Knee Problems, Shoulder Issues/Mobility
Equipment:
Low Bands, Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Scapulae retracted and depressed before the pull begins.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Control the eccentric; feel the hamstrings load as you lower.

Regression:

Use a bodyweight hip hinge against the wall — stand a foot away, push hips back until they touch, then return — to learn the pattern without load.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.