Train in Multiple Directions for More Complete Strength

Certified personal trainer Angela Wilkinson, also known as the Strength Queen, says exercise routines often emphasize forward-and-backward motion even though everyday movement also involves turning, reaching sideways and recovering from a stumble. She designed a five-exercise circuit to develop strength and control across every plane of motion, with balance and coordination challenged along the way.

The session uses two types of resistance bands: one small closed band and one longer band. Movements include torso rotation at chest level, isolated knee lifts while balancing on one leg, sideways band walks with the upper body braced, controlled hip circles and a diagonal lift powered by the hips and torso. Together, these exercises work rotational strength, hip flexors, the pelvis-stabilizing glute medius, shoulders and core. They also resemble familiar actions such as climbing stairs, turning across a car seat, placing a bag on a shelf and lifting shopping from a trunk.

Wilkinson recommends completing all five movements consecutively, pausing for two minutes, then repeating the circuit for a second set. The full workout takes about 10-15 minutes, and she suggests doing it two to three times weekly for progress. Most exercises call for 8 repetitions on each side; knee lifts use 10 per side, while the lateral walk uses 8-10 steps in each direction. Any anchored band should be secured to a fixed, weight-bearing point, not furniture that might move or topple.