Loop-Band Lateral & Squat Walk
Strengthen your glutes & legs! Lateral walks with squats build strength & stability. Feel the burn.
The Loop-Band Lateral & Squat Walk is a compound exercise that mainly works the hip abductors (outer thighs) and quads, with help from the hamstrings. You'll need: resistance bands.
Required Equipment
Loop-Band Lateral & Squat Walk Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Hip Tensor (tensor fasciae latae); Hamstrings
Loop-Band Lateral & Squat Walk Variations and Alternatives
How to do the Loop-Band Lateral & Squat Walk
Place a resistance band just above your knees. Stand with your feet shoulder-width apart, ensuring the band is taut, but not overstretched.
Stand tall with your chest up, shoulders back, and core engaged.
Begin the exercise by stepping laterally to your right while maintaining tension on the band.
Once your right foot has stepped out, follow with your left foot to return to shoulder-width stance, keeping tension on the band throughout the movement.
Once back in the starting stance, perform a squat by pushing your hips back and bending your knees, lowering your body as though sitting back into a chair. Keep your chest lifted and back straight.
Push through your heels to return to the standing position.
Now repeat the lateral step to the left and perform another squat following the same technique.
Continue alternating lateral steps to each side, followed by squats, for the desired number of repetitions and sets.
Tips: Keep the movements controlled and smooth to ensure muscle engagement and proper form. To increase the intensity, use a thicker or tighter resistance band.
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Loop-Band Lateral & Squat Walk FAQs
What muscles does the Loop-Band Lateral & Squat Walk work?
The Loop-Band Lateral & Squat Walk mainly works the hip abductors (outer thighs) and quads, with help from the hamstrings. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Loop-Band Lateral & Squat Walk?
Resistance bands.
Is the Loop-Band Lateral & Squat 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 Loop-Band Lateral & Squat Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Loop-Band Lateral & Squat Walk variations and alternatives?
Similar exercises include the Loop-Band Split-Squat, Band Squat, Band Squat Twist and Lateral Elliptical Walk.
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