Lateral Band Walk
A quarter-squat exercise in which a resistance band above the knees or around the ankles resists every step to the side. It works the glutes and hip abductors and trains pelvic stability. Keep tension on the band throughout and do not let the knees collapse inward.
- Body part
- Glutes: all exercises
- Movement
- Abduction: all exercises
- Equipment
- Resistance Band: all exercises
What it trains
- Gluteus MaximusPrimary85%
- Biceps FemorisSecondary50%
- Rectus FemorisSecondary50%
- Upper AbsStabilizer25%
- GastrocnemiusStabilizer25%
How to perform
Place the resistance band above the knees or around the ankles.
Stand in a quarter squat with feet hip-width apart.
Keep the torso upright and knees tracking over the toes.
Take a controlled step to the side with one leg.
Bring the other foot in without losing band tension.
Repeat the steps one way, then return in the opposite direction.
Tips
Keep constant tension on the band.
Step slowly and under control.
Do not let the knees cave inward.
Common mistakes
Standing fully upright and losing glute engagement.
Bringing the feet together and letting the band slacken.
Allowing the knees to cave inward.
Rocking the torso instead of stepping under control.
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