Lower body

How to do the banded side walk

The banded side walk is a lateral step with a band above your knees, mainly working the muscles on the outside of the hips and the glutes.

Banded side walk, start position — Start

Banded side walk, finish position — Finish

EquipmentResistance band

Worksglutes, hip flexors, quadriceps

Used inMain block

How do you do it?

Place a resistance band just above your knees.
Stand with your feet hip-width apart and your knees slightly bent.
Step one foot out to the side, keeping your toes forward.
Bring the other foot in without letting the band go slack.
Keep your steps small and your hips level.

Breathing: Breathe steadily and do not hold your breath as you step.

What are the common mistakes?

Letting your knees collapse inward. Push them out against the band.
Leaning your body sideways with each step. Stay tall and move only your legs.

How can I make it easier or harder?

Easier

Lighter band, smaller steps

Harder

Lower into a half squat

How does it work in Tenglow?

You need a resistance band for this main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option.

Slow down or use a lighter band if your knees feel strained, and stop if you have pain. This is general fitness information, not medical advice.

Questions about the banded side walk

Where should the band sit for side walks?

Just above your knees is the usual spot and the easiest to control. Placing it around your ankles makes the move harder, and above the knees makes it gentler. Pick the position where you can keep your toes forward and your steps smooth.

Why does the band keep rolling up my legs?

Bands with a smooth finish can roll, especially on bare skin. Try a fabric band, wear leggings, or pull the band up a little. Taking smaller steps and keeping tension on the band also helps it stay in place.