Lateral Band Walk | Illustrated Exercise Guide

Primary muscles: Glutes, hips
Secondary muscles: Inner and outer thighs
Equipment: Resistance band

LATERAL BAND WALK INSTRUCTIONS

1. Place a resistance band right above your knees and stand with your feet hip-width apart.
2. Squat down into an athletic stance and take a step to the left.
3. Keep taking small steps to the left and then repeat on the right side.

PROPER FORM AND BREATHING PATTERN

Stay low throughout the movement, keep your head, neck, and spine neutral and fully engage your glutes. Step your feet from hip-width apart to shoulder-width apart and breathe deeply, with a smooth and steady rhythm.

EXERCISE BENEFITS

The lateral band walk is a great way to work your glutes, hips, and thighs. This exercise strengthens the gluteus maximus, medius and minimus, helps to stabilize your knees and hips, and prevents injury.

DEMONSTRATION

SETS AND REPS

Do 10 to 12 repetitions on each side or, if you prefer, alternate sides for 30 to 60 seconds. To activate your glutes even further, pair the lateral band walk with the fire hydrant, clamshell, and the pilates grasshopper.

CALORIES BURNED

To calculate the number of calories burned doing the lateral band walk, enter your weight and the duration of the exercise:

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Good mornings
Hip external rotation
Double pulse squat jump
Kneeling roundhouse kick

WORKOUT ROUTINES