Banded Lateral Walk
- Pro
- Beginner
- Home
- Gym
This drill loops a resistance band above your knees or ankles while you sit into a quarter squat and step sideways, keeping constant tension. It isolates the glutes through repeated frontal-plane steps rather than a squat or hinge. Beginners use it at home or in the gym for reps, as a main exercise or a finisher across circuit and interval formats.
- Muscles
- Glutes
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Place the band above your knees or ankles.
- Sit into a quarter squat, feet hip-width.
- Step sideways, keeping tension on the band.
- Lead with the knee, not the foot; go both directions.
Form cues
- Keep your chest up and hips level throughout.
- Take small, controlled steps instead of big strides.
- Feel the effort in the side of your hip.
Common mistakes
- Band tension slackens between each step. Keep steady outward pressure on the band always.
- Torso leans side to side with each step. Keep your upper body stacked and quiet.
- Feet turn outward instead of pointing forward. Point your toes forward through the whole set.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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