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Glutes

Lateral Band Walk

The Lateral Band 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%.

Also known as: band walk

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)

How to do it

  1. Place a mini band around your ankles and stand with feet hip-width apart.
  2. Bend your knees slightly and hinge a little at the hips, chest up.
  3. Step sideways with the lead foot, pushing out against the band.
  4. Follow with the trailing foot under control so the feet end hip-width apart.
  5. Continue for the planned number of steps, then lead with the other foot back to the start.

Tips

  • Push the floor away with the trailing leg as the lead foot steps out.
  • Keep your feet parallel and toes forward.

Common mistakes

  • Dragging the trailing foot so the band loses tension.
  • Rocking the upper body side to side.
  • Turning the toes out so the hip turns instead of opening.

Muscles worked by the Lateral Band 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.

Lateral Band Walk alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Lateral Band Walk work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Lateral Band Walk good for beginners?

Yes. The Lateral Band 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 Lateral Band Walk?

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

How do you make the Lateral Band 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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