Resistance Band Lateral Walk
A fundamental lower body movement using a resistance band to perform side steps, targeting the glutes and hips for enhanced lateral stability and strength from a partial squat stance.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Quads, Hip Flexors
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius, Glute Max
Abductors
9/10Glute Medius, TFL
Quads
5/10Vastus Lateralis, Rectus Femoris
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Often used as a warm-up or accessory exercise, keeping rest short.
How to Perform
Place a loop band around the ankles or knees. Stand in an athletic quarter-squat position with feet hip-width apart, ensuring the band has constant tension and the chest is up.
- Maintain the quarter-squat position and keep continuous tension on the resistance band.
- Take a small, controlled step laterally with one foot, moving sideways.
- Follow with the trailing foot, returning to the hip-width stance without letting the feet touch.
- Continue stepping in the same direction for the required distance or repetitions.
- Switch sides and perform the same steps in the opposite direction.
Coaching Tips
Form Cues
- Stay low in the squat.
- Keep band tension.
- Hips steady and level.
- Lead with the heel slightly.
Breathing
Inhale before initiating the movement and maintain a tight abdominal brace; exhale softly as you complete each step.
Tempo
2-0-1
Range of Motion
Maintain the quarter-squat position throughout. Only take small steps that ensure the band remains taut, never allowing slack.
Safety
Safety Notes
- Do not use a band so heavy it causes compensatory movements like leaning forward or inward knee collapse.
- Stop immediately if you feel sharp pain in the knee or hip joint.
Spotting
Not recommended; this is a stability and activation exercise. Focus on controlled form.
Common Mistakes
- Standing up between steps.
- Letting the feet touch or band lose tension.
- Shifting hips side-to-side excessively.
- Taking steps that are too wide.
When to Avoid
- Acute hip, knee, or ankle joint pain.
- Severe balance deficiencies.
Flexibility Needed
- Ability to maintain hip flexion (quarter squat) for time.
Build Up First
- Basic squatting competency.
Also known as
Banded Crab Walk, Lateral Band Walk, Banded Side Steps, Mini Loop Band Lateral Walk
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