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THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Lateral Band Walk. Today we add the clamshell as a beginner entry point and the monster walk as an advanced combined-pattern progression.
The frontal plane — side-to-side movement — is where hip stability is determined. The glute medius and gluteus minimus are the primary hip abductors; the deep external rotators (piriformis, obturators, gemelli) are the primary stabilizers of the hip capsule. Both groups are typically undertrained in adults whose exercise consists primarily of forward and backward movement.
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PROGRESSION 1: CLAMSHELL (LYING, BEGINNER)
Best for: People new to lateral hip work, those with knee discomfort during standing exercises, or as a warm-up activation drill before the standing progressions.
How to do it:
Lie on your side, hips stacked, knees bent at 45 degrees, a loop band above the knees
Keeping the feet together, rotate the top knee upward as high as possible without the pelvis rocking backward
Hold 1 second at the top, lower slowly
15 to 20 reps per side, 3 sets
The pelvis-rocking check: place a hand on the top of the pelvis during the exercise to feel for any backward rotation and eliminate it. The range of motion will decrease — that’s correct. The stability of the pelvis matters more than the height of the knee.
PROGRESSION 2: LATERAL BAND WALK (INTERMEDIATE)
Sunday’s featured exercise. The refinements that matter most:
The quarter-squat position creates a hip-loading demand the clamshell does not, which is what makes it effective for translating hip abductor strength to functional movement
Keep toes pointing forward throughout — allowing them to turn out reduces external rotator demand
The trailing foot should never fully meet the leading foot — maintain constant band tension throughout the set
Progress by increasing band tension before increasing step count
PROGRESSION 3: MONSTER WALK (ADVANCED COMBINED PATTERN)
Best for: People who perform the lateral band walk confidently and want a more demanding combined abductor plus forward movement pattern.
How to do it:
Band above the knees, quarter-squat position as in the lateral walk
Step diagonally forward and to the right with the right foot, then bring the left foot diagonally forward and to the right to follow
Walk forward at a diagonal for 10 steps, then walk backward at the same diagonal to return
Then walk diagonally forward and to the left for 10 steps and return
3 rounds total
Why the diagonal: moving diagonally requires the hip abductors and external rotators to stabilize in a more complex position than pure lateral movement. The forward component adds hip extension demand to the abduction pattern, training the combined muscular coordination required during walking, stair climbing, and any change-of-direction movement.
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COMING UP
Saturday closes out Issue #37 with the full hip mobility and lateral strength equipment toolkit, including what makes a fabric band different from rubber, and the full week in review.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
