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Forward and backward band walks with band around feet

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Forward and backward band walks with band around feet

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great exercise for your Gluteus Medius
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. This exercise is done with an exercise band for the resistance
  5. In standing, with the exercise band around your feet, simply start to step forwards then backwards with a wide enough step to keep tension on the band throughout
  6. Make sure that you lift the feet off the floor when you step and you are not sliding them
  7. Also try to stay upright and don’t lean from side to side
  8. The final thing is to maintain a forward pointing foot position throughout
  9. For strengthening you should perform 6-10 steps to fatigue in each direction
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 steps to fatigue in each direction
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

Related Exercises

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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