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Lateral Band Walk

Side-step with a band around the feet. Activates glute medius and hip stability.

BeginnerMini band3 × 15–20/side
Lateral Band Walk demonstration thumbnail — Lateral Band Walk | Proper Form Tutorial for Hip Stability
Gluteus mediusMini band

Lateral Band Walk

Demo · FIT.nl

Verified Lateral Band Walk demonstration by FIT.nl. Click to play.

How to do the Lateral Band Walk

  1. 1Stay low
  2. 2Keep feet apart
  3. 3Don't let knees cave

Benefits of the Lateral Band Walk

  • Builds strength and size in the gluteus medius through a full, controlled range of motion
  • Joint-friendly, packable resistance that increases as you reach lockout
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services