Pregnancy exercise should be adapted to gestational stage, symptoms, medical history and clinician advice. This tag does not mean every exercise is safe throughout pregnancy. Explore CARENYX Women for pregnancy-specific guidance.
The banded lateral walk uses a mini loop band positioned around the ankles or just above the knees, and involves stepping sideways to strengthen the hip abductors — muscles that support pelvic and knee stability.
This is a low-impact, generally gentle exercise, but suitability still depends on your individual health, symptoms, fitness level and goals. Pregnancy exercise should be adapted to gestational stage, symptoms and medical history — check with your treating clinician if you are unsure.
Breathe naturally and rhythmically throughout, avoiding breath-holding.
Sets
2-3 sets
Reps
10-15 steps in each direction
Duration
Under 15 minutes
Rest
30-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Use a lighter-resistance band, take smaller steps, or reduce the number of steps per set.
Use a heavier-resistance band, increase the number of steps, or lower into a deeper partial-squat position.
Primary Muscles
Gluteus medius
Secondary Muscles
Gluteus maximus, Hip abductors
Movement Pattern
abduction
Move in a clear, open space to avoid tripping. Keep movements slow and controlled rather than rapid. Stop if concerning symptoms occur.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
What if I don't have a resistance band?
Try the regression noted above, or browse the Exercise Explorer for a similar movement using different equipment.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a true beginner?
Yes — this is classified as a beginner-level exercise, though the regression above offers an even gentler starting point if needed.
References