Banded Lateral Walk
A resistance-band exercise that strengthens the glute medius and outer hips through controlled side-step movements, enhancing hip stability, balance, and lower-body alignment.
BEGINNER
Lateral Walk
A hip-stability and glute-strengthening exercise involving controlled side steps to activate the glute medius, improve alignment, and enhance lower-body control.
Demonstration Video
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Target Muscles
Instructions
- Place the elastic band on your knees and sit down (as much as you feel comfortable).
- Take a step to the side and then follow with the other foot. Repeat five steps to one side, then return to the starting position.
Tips
- When you take a step, your feet should never be closer than shoulder-width apart. The point of this exercise is to keep your legs spread, take small steps, and not allow your shoulders to move up and down as you step.
- Don't let your hips tilt back (i.e., the zipper goes up towards your face) as you open your knees.
- You should mostly feel it in your gluteus medius (upper outer thigh).
Alternative Exercises
Dumbbell Lateral Walk
A lower-body and core stability exercise where you step sideways while holding dumbbells, increasing resistance to the hips and legs while improving balance, coordination, and lateral strength.
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