Lateral Band Walk

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Place the resistance band around your calves or feet and stand with feet hip-width apart.
• Hinge slightly at the hips, bend your knees, and keep your chest upright.
• Step laterally with one foot while keeping constant tension on the band.
• Follow with the trailing foot under control, maintaining a wide stance throughout.

Common mistakes

• Allowing the knees to collapse inward during the steps.
• Dragging the trailing foot instead of lifting and stepping under control.
• Standing up completely straight and losing the hip hinge position.

Frequently asked questions

Where is the best place to position the band?

Placing the band around the feet or ankles increases lever length and glute activation compared to placing it above the knees.

How wide should my steps be?

Take small to medium steps. Stepping too wide can cause your pelvis to tilt and reduce the focus on the target muscles.

Related exercises