Band Lateral Walk

Start

Finish

How to do it

Loop a band above the knees, drop into a quarter squat with the feet parallel, then take slow wide steps sideways keeping constant tension and never letting the feet come together.

Muscles worked

Primary: glutes · Also works: abductors, quads

Equipment

Resistance bands

Common mistakes

• Letting the trailing foot snap in next to the lead foot, which drops band tension to zero
• Standing upright so the glutes never have to hold a bent-knee position
• Leaning the torso away from the direction of travel instead of staying stacked and level

Variations

• Band around the ankles for a longer lever
• Walk in a straight line down and back for timed sets

Can't do this one? Swap it for

• Banded Hip Abduction
• Band Clamshell
• Standing Cable Hip Abduction
• Fire Hydrant

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes