Lateral Band Walk
Strength
Beginner
Muscle Engagement
Gluteus Maximus
Primary85%
Biceps Femoris
Secondary50%
Rectus Femoris
Secondary50%
Upper Abs
Secondary25%
Gastrocnemius
Secondary25%
How to Perform
1
Place the resistance band above the knees or around the ankles.
2
Stand in a quarter squat with feet hip-width apart.
Tips
Keep constant tension on the band.
Step slowly and under control.
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.
About this exercise
The Lateral Band Walk is 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…
Format
Strength
Entry Level
Beginner
Best Use
For workouts, recommendations, and quick-start sessions
Equipment
Resistance Band
Progressive Overload
Complete a workout with this exercise to see progress