Resistance Band Lateral Walk
Looped resistance band side steps that target hip abductors and glutes to build stability and prevent lower body injuries; ideal for warmups, rehab, and athletic performance.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abductors, Glutes
Secondary Muscles
Quads, Hamstrings
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbductors
10/10Glute Medius, TFL
Glutes
8/10Glute Medius, Glute Max
Quads
4/10Hamstrings
3/10Abs
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Loop a resistance band just above your knees and stand with feet hip-width apart in a quarter squat, core engaged and back neutral.
- Shift weight to one side.
- Step laterally with the opposite foot, keeping tension in the band and knees over toes.
- Bring trailing foot in without letting feet touch closer than hip-width.
- Maintain squat depth throughout.
- Repeat for desired steps, then switch directions.
Coaching Tips
Form Cues
- Stay low in squat
- Push through heels
- Keep knees tracking toes
- Hips level no tilt
Breathing
Exhale as you step out against resistance; inhale as you bring the trailing foot in.
Tempo
2-0-1
Range of Motion
Step 12-18 inches laterally from quarter to half squat depth; keep hips level and knees bent 20-45 degrees.
Safety
Safety Notes
- Avoid if acute hip or knee pain
- Ensure band is intact
- Stop if sharp pain occurs
- Consult professional for injuries
Spotting
No spotting needed; self-supported movement.
Common Mistakes
- Knees caving inward
- Standing too upright
- Letting band slack
- Bouncing or jerky steps
When to Avoid
- Hip impingement
- Knee valgus instability
- Recent lower body surgery
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for squat stance
Build Up First
- Basic athletic stance
- Core engagement competency
Also known as
Lateral Band Walk, Miniband Walk, Banded Side Steps
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