Lateral Band Walk
Side steps in a quarter squat with a mini band around the legs, loading the gluteus medius on both sides. It strengthens the side of the hip that keeps the pelvis level and the knees from caving. Choose it as a warm-up or a light glute finisher.
Updated
Primary muscles: Abductors, Glutes. Supporting muscles: Quadriceps. Equipment: Resistance band.
Muscles worked
Secondary
Equipment
How to do it
- Loop a mini band around the legs just above the knees.
- Stand with the feet hip-width and sink into a quarter squat.
- Push the knees out against the band and brace the core.
- Step the lead foot out to the side until the feet are about shoulder-width apart.
- Follow with the trailing foot, keeping tension so the feet never touch.
- Take all steps in one direction, then walk back the other way.
Watch for
- Knees caving in toward each other.
- Standing up out of the quarter squat.
- Torso swaying side to side with each step.
Breathing
Breathe steadily and keep the core braced throughout.
Tip
Count each step as one rep per side. Move the band to the ankles or feet to make it harder.
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