Your body moves in multiple directions—here’s how to train it to build well-rounded strength, balance and coordination

Your body is designed to rotate and move in different directions, but not all exercise plans reflect this.

“A lot of workouts will only move forward and backward, but life doesn’t happen in a straight line,” says certified personal trainer Angela Wilkinson, aka the Strength Queen.

“Whether you’re reaching sideways, turning to pick something up, or steadying yourself after a stumble, your body must control movement in different directions.”

To make sure you can build this well-rounded strength and control, Wilkinson has created a five-move workout that trains the body in every plane of motion.

All you need to do it is a mini loop and a long resistance band.

The moves

• Standing chest-height woodchop
• Mini-band knee drive
• ⁠Lateral band walk
• Standing hip circle
• Low-to-high woodchop

Wilkinson recommends doing the five exercises back-to-back, resting for two minutes, and then doing one more set (aiming for two sets in total).

Try to do the workout two to three times a week if you want to see progress. It should take around 10-15 minutes to complete the circuit.

When anchoring the band, make sure it's attached to a fixed, load-bearing point strong enough to withstand the pull.

Check that the band and anchor are secure before beginning—don’t use furniture that could slide or tip.

How to do the moves

1. Chest-height woodchop

Sets: 2 Reps: 8 per side

• Anchor the band at chest height.
• Stand with the anchor on your left and your feet wide.
• Hold the band with both hands out in front of your chest. Make sure there is some tension in it.
• Rotate and pull the band horizontally across your body to the right, keeping your arms roughly at chest height throughout. Think of the movement as chopping straight across, not up or down.
• Return slowly to the start position, resisting the band's pull back toward the anchor.
• Repeat eight times, then switch sides.

Form tip: Rotate through your ribs and hips together—feet can pivot slightly, but keep the movement controlled rather than using momentum.

Wilkinson says: “This trains rotational power through the torso at chest height, mimicking movements like swinging a bag round, turning to hand something to someone beside you, or twisting to reach across a car seat.”

2. Mini-band knee drive

Sets: 2 Reps: 10 per side

• Stand and loop a mini band around the middle of both feet.
• Keep your back straight and hands either by your sides or on your hips.
• Keeping your right foot on the floor, drive your left knee up to hip height, pulling against the band’s resistance.
• Repeat 10 times, then switch sides.

Form tip: Don't let your standing hip hike up or your torso lean back to help the knee up—isolate the movement.

“This exercise challenges the hip flexors and single-leg balance, which are useful for movements such as climbing stairs,” explains Wilkinson.

3. Lateral band walk

Sets: 2 Reps: 8-10 steps per direction

• Stand in the middle of a long resistance band with your feet hip-width apart.
• Hold the opposite side of the resistance band at roughly waist height to maintain tension, bending your elbows at 90°.
• Bend your knees and hinge forward slightly.
• Take eight to 10 steps to the right, then switch directions.

Form tip: Keep your elbows fixed at a 90° angle and your arms steady. Maintain tension in the band as you move.

“This variation loads the glute medius—a muscle at the outer part of your hip that helps stabilize your pelvis—exactly as a standard band walk would,” says Wilkinson.

“But holding the band up adds a shoulder and core stability component, since you're bracing your upper body while your lower half moves side to side.”

4. Standing hip circle

Sets: 2 Reps: 8 per side

• Put the mini band around your ankles or just above your knees.
• Hinge forward from your hips slightly with a flat back, with your hands on a wall or support if needed.
• Stand on your right leg and sweep your left leg forward, out to the side, round and back, as if drawing a semi-circle.
• Reverse the movement and repeat eight times, then switch sides.

Form tip: Keep the movement slow and controlled through the whole circle.

Wilkinson says: “Taking the hip through a full circular range works the glute from multiple angles in one move, rather than just the single straight-line path of a standard kickback—closer to the varied, multi-directional way your hips actually move day to day.”

5. Low-to-high woodchop

Sets: 2 Reps: 8 per side

• Anchor the band low, near the floor.
• Stand with the anchor to your left.
• Come into a slight squat, holding the band with both hands near your left hip.
• Pull the band up and across your body in one controlled motion, finishing with your arms extended high, above your right shoulder. Allow your feet to pivot as you move but drive the movement from your hips and torso.
• Return to the start position and repeat eight times, then switch sides.

Form tip: Drive the movement from your hips and torso, not just your arms.

“This exercise mimics a common real-life pattern—lifting something up and across your body, like putting a bag on a shelf or lifting a bag of shopping out of the trunk,” says Wilkinson.

“Training this rotational lift in a controlled way builds strength through exactly the movement that often causes back strain when done carelessly.”