Resistance Band Forward Walk

Strengthen and tone your thighs with resistance band forward walk. This simple yet powerful lower body band exercise will leave your thighs feeling shocked. It is not only great for strengthening and conditioning, but also good for improving hip and knee stability: something most runners are lacking. 

By using the resistance band, you can work with the resistance and tension created by the rubber to work the outer thigh muscles such as abductors and the gluteus medius. Because not all lower body exercises reach these areas, these outer thigh muscles get often neglected in typical leg workout routines. 

Although we favor an exercise band for this forward walk exercise, you may also option out to use a tubing band with two loose ends by tieting the two ends to make a loop.  

If you don’t have either of them, a mini-band is really affordable on amazon. (often under $5). It’s a great investment as it can be used in stretches, warm-ups and workouts. 

For this exercise to be effective, perform it with a mini-band around your knees. Use of a mini-band activates the hips and the glute and warms up the lower body for more intense leg exercises such as squats and lunges.

If you are a beginner, mini-band walk is a lower body exercise to add to your routine and start off your workout with. If you are more advanced, treat this exercise to warm up your hips for more intense hip and leg exercises.

Exercise Table

10-122-3EasyGym or Home

A. Place a mini-band just above your knees, and stand with your feet shoulder-width apart. Put your hands together and hold them in front of you. Start by half squat position where your knees are bent and your hips are slightly pushed back. 

B. Look straight ahead, and keep your torso as upright as possible for the entire exercise with your lower back slightly arched. Tighten your abs, and take a step forward at 45 degree angle as far as you can. 

C. Stay in the half squat position and take another step forward in the same manner with the other leg. Repeat 10 steps on each side. 10 steps on both sides to complete one set.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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