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Glutes

Banded Squat Walk

The Banded Squat 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 just above your knees and stand with feet a little wider than hip-width.
  2. Sit down into a half squat with your chest up and knees pushed out against the band.
  3. Step forward and slightly out at a 45 degree angle with one foot, staying low.
  4. Step forward and out with the other foot in the same way.
  5. Keep walking forward in the squat for the planned number of steps, then walk backward to the start.

Tips

  • Keep your hips at the same height for the whole walk.
  • Push the knees out on every step so the band never goes slack.

Common mistakes

  • Standing up taller as the legs get tired.
  • Letting the knees fall inward toward each other.
  • Taking long strides that pull the feet together.

Muscles worked by the Banded Squat 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 Squat Walk alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Banded Squat Walk work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Banded Squat Walk good for beginners?

Yes. The Banded Squat 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 Squat Walk?

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

How do you make the Banded Squat 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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