Theraband side walks

Theraband side walks

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.


  • Tie your theraband around your feet or ankles
  • Set up in a mini-squat position with feet wide, knees slightly bent, buttocks out and chest up
  • Keep this position and take small steps sideways one way
  • and then return the way you came from taking the same amount of steps you took in the other direction
  • and repeat until you have finished the set

Main muscles targeted:

  • Glutes
  • Quads
  • Hip stabilisers

Main benefits:

Theraband side walks are a great way to increase strength in the glutes (specifically the gluteus medius) which provide stability for the hip joints.