Double-Leg Side-Walk Lift
Strengthen your glutes and ankles! This exercise builds lower body stability with side steps and synchronized heel lifts.
The Double-Leg Side-Walk Lift is a compound exercise that mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Double-Leg Side-Walk Lift Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Double-Leg Side-Walk Lift Variations and Alternatives
How to do the Double-Leg Side-Walk Lift
Start by standing with your feet shoulder-width apart and your hands clasped in front of your chest or on your hips for balance.
Take a step to the side with your right foot, followed by your left, so you return to a shoulder-width stance.
Once you've stepped to the side, engage your core and lift both heels off the ground simultaneously by pushing down through the balls of your feet.
Lower your heels back to the ground, and then take a step to the side with your left foot, followed by your right, and perform the double heel raise again.
Continue side stepping and lifting your heels, alternating sides each time.
Keep your movements slow and controlled, focusing on engaging your glute and hip abductor muscles with each step and lift.
Remember to maintain good posture throughout the exercise, with your chest up and your gaze forward. Perform the exercise smoothly, avoiding any jerky movements, and ensure proper form to maximize effectiveness and reduce the risk of injury.
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Double-Leg Side-Walk Lift FAQs
What muscles does the Double-Leg Side-Walk Lift work?
The Double-Leg Side-Walk Lift mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads and core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Double-Leg Side-Walk Lift?
None. The Double-Leg Side-Walk Lift is a bodyweight exercise, so you can do it anywhere.
Is the Double-Leg Side-Walk Lift 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 Double-Leg Side-Walk Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Double-Leg Side-Walk Lift variations and alternatives?
Similar exercises include the Double Side-Step Walk, Wide Forward Walk, Side Leg Lift Good-Morning and Shuffle Leg Lift.
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