Strength · Level 1
Mini-band lateral walk
Side steps in a half squat with a band around the knees or ankles.
- Suggested dose
- 2 × 12 rep per side · 30s rest
- Equipment
- Resistance band · or · No equipment
- Works
- Abductors, Glutes
- Pattern
- Lateral
How to do it
- Place the band above the knees or at the ankles.
- Half squat, feet hip-width apart.
- Take short side steps without bringing your feet together. Return the other way.
Key points
- Constant tension on the band
- Hips low and still
Common mistakes
- Swaying the torso
- Bringing your feet together
Why it helps your tennis
Strong glute medius = stable knees in lateral movement.
Source: Complete Conditioning for Tennis, ch. 8 (monster walk)
Related exercises
- Side shuffleShort side steps in an athletic stance, from side to side (2–3 m).
- Lateral lungeWide step to the side bending one leg and keeping the other straight.
- Bridge with ball between kneesGlute bridge squeezing a ball or towel between the knees.
- Cossack squatFrom a very wide stance, lower onto one leg while the other stays straight.