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Last updated February 2, 2026
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abductorsglutes
Resistance Lateral Walk (Band)
Place a band around your ankles or knees. Squat slightly and step sideways. Keep tension on the band the entire time; do not let your feet come fully together.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side glutes (med)
Secondary
side glutes (min)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place a resistance band around your legs, just above your knees.
- Stand with your feet hip-width apart and your knees slightly bent.
- Step 2Position Your Body
- Engage your core and keep your chest up.
- Ensure that your shoulders are relaxed and down away from your ears.
- Step 3Initiate the Walk
- Shift your weight to one leg and lift the other foot slightly off the ground.
- Step sideways with the lifted foot, keeping tension in the band.
- Step 4Perform the Lateral Walk
- Bring the stepping foot back to the starting position, maintaining the tension in the band.
- Continue stepping sideways for the desired distance, alternating your feet.
- Step 5Maintain Form
- Keep your knees aligned with your toes and avoid letting them cave inward.
- Stay low in your stance to maximize the engagement of your glutes and legs.
- Step 6Finish the Exercise
- Once you have completed the desired number of steps, carefully return to a standing position.
- Remove the resistance band and stretch your legs to cool down.