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Banded Lateral Walk

In the banded lateral walk you place a band around your legs and step sideways in a quarter squat. It works the side of the hips and the glutes. It suits every level and is often used as a warm-up before squats or glute training.

Main muscles: Abductors, Glutes · Helping: Quads · Equipment: Band

How to do it

1. Place the band just above your knees or around your ankles, feet hip-width with the band taut
2. Sit into a quarter squat with your chest up and stay at that height
3. Step sideways with the lead foot, then follow with the other without letting the band go slack
4. Finish your steps in one direction, then walk back the other way

Common mistakes

• Letting your knees cave in
• Rocking your upper body side to side instead of moving from the hips
• Bringing your feet together so the band goes slack

More tips

• Harder: move the band from above the knees down to the ankles or forefoot, or use a stronger band
• Breathe normally and keep your abs braced
• Do 10 to 15 steps each way for two or three rounds

Sets and reps

3 sets of as many clean reps as you can, resting 1–2 minutes. Add reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Banded Lateral Walk work?

Mainly the abductors and glutes, with help from the quads.

Is the Banded Lateral Walk a compound or an isolation exercise?

Isolation: it targets the abductors through one joint. Do it after your compound lifts to finish the muscle.

What do I need for the Banded Lateral Walk?

A resistance band that suits your strength.

Is it good for beginners?

Yes. Start with a light weight until the movement feels right, then add weight little by little.

What can I do instead?

Try the Hip Abduction Machine; it also works the abductors.

More exercises for the abductors

• Hip Abduction Machine

Log this exercise in OSRHQ GYM