Band Lateral Walk
Strengthen hips & glutes with Band Lateral Walks! Improve stability & prevent injury with this simple, effective exercise.
The Band Lateral Walk mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. You'll need: resistance bands.
Required Equipment
Band Lateral Walk Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Obliques
Band Lateral Walk Variations and Alternatives
How to do the Band Lateral Walk
Place a looped resistance band just above your knees and stand with your feet shoulder-width apart. The band should be tight enough to provide tension when your feet are placed this distance apart.
Assume a half-squat position by bending your knees and pushing your hips back, keeping your back straight and head facing forward.
Maintaining the squat position, take a slow and controlled step to the side with your left foot, stretching the band as you move. Ensure you keep tension on the band and do not let your feet come together.
Follow your left foot by stepping out to the side with your right foot, returning to shoulder-width apart stance while maintaining the tension on the band.
Continue stepping out to the side for a specific number of repetitions or distance before switching directions and leading with the opposite foot.
Make sure your movements are controlled and your weight is distributed evenly through your feet.
Keep your chest up and core engaged throughout the movement.
Repeat the lateral steps for the desired number of repetitions or time, making sure to work both sides equally.
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Band Lateral Walk FAQs
What muscles does the Band Lateral Walk work?
The Band Lateral Walk mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Band Lateral Walk?
Resistance bands.
What workout day should the Band Lateral Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Lateral Walk variations and alternatives?
Similar exercises include the Band Cross Abduction, Bodyweight Lateral Walk, Dumbbell Lateral Walk and Lateral Elliptical Walk.
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