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Banded Lateral Walk


Banded Lateral Walk
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Hamstrings

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Glutes 

Banded Lateral Walk Overview

This is an excellent glute-strengthening exercise that builds strength in your hip muscles, improves stability, and minimized hip and back pain. 

It sculpts your legs and engages many of the deep muscles that help enhance stability in your pelvis. This exercise must be a staple part of your regular routine if you struggle with hip stiffness.

Whether you’re performing it as a warm-up exercise or part of your regular routine, you must follow the right form in order to make the most of it.

How to Do It

  1. Assume an athletic position. You can do this by bending your knees, eyes facing forward, and hips flexed.
  2. Wrap a resistance band just above your knees.
  3. Keep your fit at the width of your shoulders and step laterally.
  4. Repeat for the desired number of reps.

Banded Lateral Walk Tips

  1. As you step laterally, ensure your feet do not get closer than shoulder-width. You have to keep them wide and take small steps forward.
  2. Your hips should not tilt towards your face as push your knees away from each other.
  3. Your glute medium should feel the contraction.
  4. Keep your upper body slightly tilted forward.
  5. Do not use momentum to control the range of motion, use the musculature.
  6. If one of your glutes feels relatively less contracted, place twice as much volume on that side.

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