SHIFT Fit
Mini band lateral walk
Mini band lateral walk: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand in shallow squat with band tension.
- Take controlled steps sideways. Keep toes forward and knees aligned.
- 3 bouts × 15s each direction; 45s rest between bouts. Use a clear lane and the specified support. Turn or reset slowly; no speed target. Complete all bouts on both sides/directions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Keep toes forward and knees aligned.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 bouts × 15s each direction; 45s rest between bouts. | full gym |
| beginner | 3 bouts × 25s each direction; 60s rest between bouts. | full gym |
| beginner | 3 bouts × 35s each direction; 75s rest between bouts. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Leaning the trunk sideways; turning the pelvis; taking steps so wide that the knees cave inward. Exercise check: Keep toes forward and knees aligned.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.