Forward Walk with Band at Knees

The forward walk with band at knees increases strength and stability in the glutes, hips, and hip flexors. The exercise may be used for warm-up, prehabilitation, or rehabilitation.


  1. 6048_A
    Stand on the balls of your feet with a resistance band above your knees and your feet slightly wider than hip-width apart. Bend the knees slightly and lean forward at hips. This is your starting position.
  2. Forward Walk with Band at Knees
    Walk forward, one step at a time, feeling the band provide resistance on each step.

Trainer’s Tips

  • Your knees should remain lined up over your feet the entire time. Do not let them cave inward during the exercise.
  • Keep your hips square throughout the exercise. Avoid letting them rotate as you walk.
  • Avoid locking out your knees during the exercise. Maintain a slight bend in the knees throughout the entire drill.