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Glutes

Banded Lateral Walk

The Banded Lateral Walk is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus medius 55%, gluteus maximus 21% and quads (vastus lateralis) 8%.

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)

How to do it

  1. Place a mini band around both legs just above the knees or at the ankles.
  2. Stand with feet hip-width apart, knees slightly bent and hips pushed back a little.
  3. Step sideways with the lead foot about a shoulder width, keeping tension on the band.
  4. Bring the trailing foot in until the feet are hip-width apart again, never fully together.
  5. Take the planned number of steps in one direction, then walk back the other way.

Tips

  • Keep the toes pointing forward and the band tight on every step.
  • Stay at the same height: no bobbing up and down.

Common mistakes

  • Letting the knees cave inward as you step.
  • Swaying the torso side to side to move the legs.
  • Bringing the feet all the way together so the band goes slack.

Muscles worked by the Banded Lateral Walk

  • Gluteus medius Primary55%
  • Gluteus maximus Secondary21%
  • Quads (vastus lateralis) Minor8%
  • Obliques Stabilizer6%
  • Hip flexors Stabilizer4%
  • Calves (soleus) Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Stepping sideways in a half squat against a band. Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Banded Lateral Walk alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Banded Lateral Walk work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Banded Lateral Walk good for beginners?

Yes. The Banded Lateral Walk is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Banded Lateral Walk?

For example the Banded Squat Walk, Lateral Band Walk and Monster Walk. They train mostly the same muscles.

How do you make the Banded Lateral Walk harder?

Add weight or reps, or move on to the Sumo Walk and Lying Hip Abduction.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

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