Hip, Phase 3 · Exercise 2 of 4 HP-3 #2

Banded Lateral Walks (Monster Walks)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Multi-plane hip strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 10 small steps each direction

You needA light elastic band (loop)

Demonstration video: How to Do a Lateral Band Walk Exercise | MedBridge (Medbridge). Follow the steps on this page if the video differs.

Photos

Banded Lateral Walk: Quarter-squat with band tension — Quarter-squat with band tension

Banded Lateral Walk: Step sideways, knees stay pressed out — Step sideways, knees stay pressed out

Why it helps

This trains your hip muscles to work while you are walking, which is real life. The band keeps tension on the side of the hip the whole time. After a crash, this works on hip strength in a walking pattern.

How to do it

Stand tall with feet shoulder-width apart. Place a band loop just above your knees.
Bend your knees slightly into a quarter-squat. Press your knees outward against the band the whole time.
Step the right foot sideways about 12 inches (a small step). Then step the left foot to meet it.
Keep tension on the band the WHOLE time. Knees stay pressed out, do NOT let them collapse inward.
Take 10 small steps to the right, then 10 small steps to the left.

Too hard? Try this

Use a lighter band or no band. Or take smaller steps. Or do them seated in a chair: just press knees out against the band.

Too easy? Try this

Use a heavier band. Or move the band down to your ankles for more resistance.

Common mistakes

Your knees collapse inward as you step.
You stand up tall instead of holding the quarter-squat.
You take big sloppy steps.

You should feel

Burning on the SIDE of both hips and the outside of your buttocks.
Steady, controlled stepping.

You should not feel

Sharp low back pain.
Knee pain.
Hip pinching in the front.

Stop right away if

Sharp low back pain.
Knee pain that does NOT stop.
Hip clicking or catching during the walks.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program