Bodyweight Lateral Walk
Strengthen your hips & glutes with this bodyweight exercise. Perfect for warm-ups or adding to your leg day routine!
The Bodyweight Lateral Walk is a compound exercise that mainly works the hip abductors (outer thighs) and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Lateral Walk Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Bodyweight Lateral Walk Variations and Alternatives
How to do the Bodyweight Lateral Walk
Bodyweight Lateral Walk
Starting Position:
Stand tall with your feet hip-width apart.
Engage your core muscles and keep your chest lifted.
Place your hands in front of your chest, either clasped together or placed on your hips.
**Movement 1. Shift your weight to your right leg and take a step to the left with your left leg.
As you step, keep your feet in a wide stance and bend your knees slightly, lowering your hips into a quarter squat position.
Follow with your right leg, bringing it in line with your left leg.
Continue moving to the left, taking small steps and maintaining the squat position.
After reaching a distance of about 10-15 feet to your left, shift your weight to your left leg and step to the right with your right leg.
Repeat the movement to the right, maintaining your squat position while keeping your movements controlled and deliberate.
Key Points:
Keep your knees aligned with your toes to prevent injury.
Maintain a steady pace and focus on engaging your glutes and legs.
Perform 2-3 sets of 10-15 steps in each direction, taking breaks as needed.
Bodyweight Lateral Walk FAQs
What muscles does the Bodyweight Lateral Walk work?
The Bodyweight Lateral Walk mainly works the hip abductors (outer thighs) and quads, with help from the hamstrings and core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Bodyweight Lateral Walk?
None. The Bodyweight Lateral Walk is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Lateral Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Lateral Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Lateral Walk variations and alternatives?
Similar exercises include the Double Side-Step Walk, Duck Walk, Dumbbell Lateral Walk and Lateral Elliptical Walk.
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