Lateral Banded Walks
Equipment Needed
About This Exercise
A glute activation exercise that uses a resistance band around the legs to strengthen the hip abductors and glutes by stepping sideways in a controlled manner.
How to Perform
- 1
Setup
Place a resistance band around your legs just above the knees or around your ankles. Stand with your feet hip-width apart so there is slight tension in the band. Bend your knees slightly into a quarter squat position.
- 2
Brace Your Core
Engage your core, keep your chest up, and maintain a slight hinge at the hips. Place your hands on your hips or in front of your chest for balance.
- 3
Step Sideways
Take a controlled step to the side with one foot, pushing against the resistance of the band. Keep your toes pointing forward and maintain tension in the band throughout the movement.
- 4
Follow and Repeat
Bring the trailing foot in to return to hip-width apart, maintaining tension in the band — do not let your feet snap together. Continue stepping in the same direction for the prescribed number of reps, then repeat in the opposite direction.
Form Tips
- •Stay low in a quarter squat position throughout the movement
- •Keep your toes pointing forward — do not let them turn outward
- •Maintain constant tension in the band — never let it go slack
- •Lead with the heel rather than the toes when stepping sideways
Common Mistakes to Avoid
- •Standing too upright instead of maintaining a quarter squat
- •Letting the knees cave inward instead of pressing out against the band
- •Taking steps that are too large and losing control of the movement
- •Dragging the trailing foot instead of lifting and placing it with control
Muscles Worked
Primary
Secondary
Related Exercises
View all exercises
Bodyweight Squat
Glutes, Quadriceps
A fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings using only your body weight.
Dumbbell Bulgarian Split Squat
Glutes, Quadriceps
A compound exercise that targets the quads, glutes and hamstrings.
Dumbbell Reverse Lunge
Glutes, Quadriceps
A weighted unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge while holding dumbbells.
Dumbbell Sumo Squat
Glutes, Quadriceps
A compound exercise that targets the glutes, quads and hamstrings.
Goblet Squat
Glutes, Quadriceps
A squat variation where you hold a weight close to your chest, excellent for building lower body strength and improving squat form.
Kettlebell Sumo Squat
Glutes, Quadriceps
A compound exercise that targets the glutes, quads and hamstrings.
Try Strong Curves Free for 7 Days
Home workouts you can do right here, gym programs in the app, hundreds of recipes, food scanning and a community with Shelley in it.
Start 7 days freeCancel anytime.