Primary muscles: Glutes, hip abductors
Secondary muscles: Inner and outer thighs
Equipment: No equipment
LATERAL WALK INSTRUCTIONS
1. Stand with your feet hip-width apart and squat down into an athletic position.
2. Take a step to the right with your right foot till your feet are shoulder-width apart.
3. Take a step to the right with your left foot till your feet are hip-width apart.
4. Keep taking small steps to the right and then repeat on the left side.
PROPER FORM AND BREATHING PATTERN
Keep your chest up, your back straight and stay low. Breathe deeply as you step your feet out to the sides, keep your glutes engaged and move slowly.
The lateral walk fully engages your glutes and hip abductors and also strengthens all major muscles in your hips, thighs, and legs. This exercise improves your flexibility and stability and helps prevent injuries.
SETS AND REPS
Take 10 to 12 steps to each side or keep alternating sides for 30 to 60 seconds. To increase the challenge, place an elastic band around both thighs and do the lateral band walk instead.
To calculate the number of calories burned doing the lateral walk, enter your weight and the duration of the exercise: