How to Do
How to Do Band Walks Forward and Backward
The band walks forward and backward should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the band walks forward and backward.
Beginning
Beginning Band Walks Forward and Backward
1. Place the band just above each ankle and wrap it around both legs, keeping it flat and not bunched.
2. Place your feet shoulder-width apart. The elastic band should be taut but not stretched.
3. To activate the gluteus medius, bend your knees slightly and move into a half-squat position.
Movement
Band Walks Forward and Backward Movement
1. Maintain a straight line between your feet and your shoulders, and face forward with your body weight evenly distributed across both feet.
2. Maintaining your half-squat position, shift your weight over one leg and take a sideways step with the other. Sideways, move this leg in and out for eight to ten repetitions. Throughout the movement, keep your hips level. Maintaining a low, forward-facing posture is beneficial during this exercise. Your back should be straight rather than rounded.
3. Shift your weight slowly and switch legs. Repeat 8 to 10 more side steps.
Benefits
Band Walks Forward and Backward Benefits
Forward band walks are a resistance band exercise that primarily targets the hamstrings but also targets the calves, glutes, groin, and quads to a lesser extent.
Exercise Aliases
Resistance Band Exercises, Backward Band Walks, Resistance Band Workout.
