How to Do Lateral Tube Walking With Wide Stance
Activate and maintain the abdomen by drawing the belly button inwards.
Beginning Lateral Tube Walking
1. From a standing position, place feet hip width apart with tubing under the middle (arch) of both feet and one handle of the tubing in each hand.
2. Bend knees to an approximate quarter squat position and trunk to an approximate 60 degree angle from the standing (vertical)position.
3. Cross the handles of the tubing so the right handle is in the left hand and vise versa.
4. Align your body in the ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).
Lateral Tube Walking Movement
1. Move the shoulder blades down and back as if performing a bent-over row and maintain this position.
2. Lift one foot and take a side step. Keep the stance wide and don't bring the legs back together again.
3. Repeat for 30 seconds in one direction, and then switch directions emphasizing the other leg for 30 seconds.
4. Avoid rocking the upper torso over the 'push-off' hip. There should be no extra trunk motion.
5. Avoid buckling at the knees and ankles or excessive internal rotation of the 'push-off' knee and ankle. If this occurs and persists, the load may be too challenging. Use light resistance.
Lateral Tube Walking Benefits
The lateral band walk is a great way to work your glutes, hips, and thighs. This exercise strengthens the gluteus maximus, medius and minimus, helps to stabilize your knees and hips, and prevents injury.