Lateral Band Walk: How-to, Tips & More
The Lateral Band Walk is a beginner isolation exercise for your glutes. You do it with loop resistance band. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hip abductors, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hip abductors
Secondary
How to do the Lateral Band Walk
- Put a loop band around your legs just above your knees or at your ankles.
- Get into a half squat.
- Step sideways, keeping the band tight.
- Take the same number of steps back the other way.
Lateral Band Walk tips
- Do not let your knees cave in.
- Count each step as one rep.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Loop resistance band
Type
Isolation
Lateral Band Walk alternatives
Resistance Band Glute Bridge Abduction
Glutes
Resistance Band Standing Hip Abduction
Glutes
Resistance Band Glute Kickback
Glutes
Single Leg Glute Bridge
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Lateral Band Walk work?
The Lateral Band Walk mainly works your glutes, with help from your hip abductors.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Lateral Band Walk good for beginners?
Yes. The Lateral Band Walk is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Lateral Band Walk?
You need loop resistance band.
Add Lateral Band Walk to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon