Band Lateral Walk
What Is the Band Lateral Walk?
Band Lateral Walk is an isolation exercise that primarily targets the glutes and hips, especially the gluteus medius, and also engages the tensor fasciae latae, gluteus minimus and gluteus maximus. It is a beginner-level movement: you hold a half squat with a mini band looped around the front of both feet and step sideways, and the band's pull toward the midline makes the outer hip muscles work on every step.
The side hip muscles hold the pelvis level when you stand on one leg and keep the knee from drifting inward when you land, cut or run. That makes the Band Lateral Walk a common part of lower-body warm-ups before squats, lunges, sprinting and change-of-direction work, and a staple of knee and hip rehab and injury-prevention programs. It usually sits at the start of a session as activation work, or at the end as a light accessory.
Where the band sits changes the exercise. The further down the leg it goes, the longer the lever it works on and the harder each step becomes. A study of 22 healthy adults side stepping in a squat found that moving the band from the knees to the ankles, and again from the ankles to the feet, raised gluteus medius and gluteus maximus activity, while tensor fasciae latae activity rose only between the knees and the ankles. The version shown here, with the band around the forefeet, is the hardest and the most glute-focused. The Monster Walk is a close neighbor that steps forward or backward on a diagonal instead of straight sideways.
The Band Lateral Walk suits beginners, runners, field and court athletes and older adults who want steadier hips and knees. If you cannot keep the band tight without your knees caving in, move the band up to just above the knees, or build up first with the Clamshell, Side Hip Abduction and the Glute Bridge. The effort should be felt on the outside of the hip, just below the top of the pelvis; if it shows up mainly at the front of the hip, sit slightly deeper into the squat and keep the toes pointing forward.
Muscles Worked
- Gluteus Medius
- Primary
- Tensor Fasciae Latae
- Primary
- Gluteus Minimus
- High
- Gluteus Maximus
- Medium
- Vastus Lateralis
- Medium
- Peroneus Longus
- Minimal
Instructions
- Loop a mini band around the front of both feet, across the balls of the feet, and stand with your feet hip-width apart and your toes pointing forward.
- Push your hips back and bend your knees into a half squat, letting your torso lean slightly forward with your chest up and your arms hanging in front of your thighs.
- Brace your core and press your knees out so they stay in line with your feet and the band is tight.
- Step sideways with your lead foot into a wide stance, keeping your toes forward and your hips at the same height.
- Bring your trailing foot in slowly until your feet are hip-width apart again, keeping tension on the band.
- Keep your torso still and your pelvis level as you repeat the steps in the same direction.
- After the planned number of steps, lead with the other foot and walk back the same way.
Common Mistakes
Knees caving in
Letting the band pull the knees inward removes the work from the side hip, so keep the knees pushed out over the feet on every step.
Letting the band go slack
Bringing the trailing foot all the way to the lead foot drops the tension, so stop it at hip width and keep the band tight throughout.
Swaying the torso
Leaning the upper body toward the stepping side moves the load away from the hips, so brace the core and keep the shoulders level.
Standing up between steps
Rising out of the half squat on each step makes the exercise easier and shifts work to the front of the hip, so hold the same height for the whole set.
Turning the toes out
Pointing the feet outward changes the direction of the band's pull and lets the front of the hip take over, so keep the toes pointing forward.
Rushing the steps
Fast, choppy steps let momentum carry the legs, so move slowly and control the trailing foot as it comes in.
Injuries
Band Lateral Walk is a low risk exercise when performed with proper technique. It uses body weight and a light band, involves no impact and keeps the hips in a short, comfortable range, which is why it is so common in rehab.
The usual complaints are a burning fatigue on the outside of the hip, which is expected, and discomfort at the front of the hip or in the knees, which is not. Front-of-hip strain tends to come from standing too tall or turning the toes out, and knee discomfort from letting the knees cave in against a band that is too heavy. People with outer hip pain from gluteal tendinopathy should keep the trailing foot from crossing the midline or snapping all the way in, and avoid sinking into one hip between steps, since both positions compress the sore tendons. Check the band for tears before each use and keep it flat across the feet so it does not roll or slip.
To make it easier, place the band just above the knees, use a lighter band or take shorter steps. If standing work is still too much, start with the Clamshell or Side Hip Abduction. To progress, use a heavier band, hold a slightly deeper squat, add steps, or move on to the Bodyweight Lateral Lunge and single-leg work such as the Bodyweight Single-Leg Deadlift.
Stop if you feel sharp pain over the bony point on the side of the hip, pain inside the knee, or low back pain from holding the forward lean. Muscle ache during the set is normal, but it should settle within a few minutes and not feel worse the next day.
- Primary Focus
- Glutes and hips & groin
- Equipment
- Resistance bands
- Modality
- Strength
- Difficulty
- Beginner
Alternative Exercises
Other Names for the Band Lateral Walk
The Band Lateral Walk is also known as:
- Banded Side Step
- Resisted Side Step
Frequently Asked Questions
- Q: Should the band go around the knees, ankles or feet?
Around the knees is the easiest, around the ankles is harder, and around the forefeet, as shown here, is the hardest because the band pulls on the longest lever. Start at the knees if you cannot keep the band tight and the knees out, and move it down as you get stronger.
- Q: Should I stay in a squat or stand upright?
Stay in a half squat with a slight forward lean. A study of 24 healthy adults with the band at the ankles found that side stepping in a squat produced more gluteus medius and gluteus maximus activity than standing upright, while tensor fasciae latae activity was higher standing upright.
- Q: Is only the stepping leg working?
No. The stepping leg pushes out against the band, while the standing leg's side hip holds the pelvis level and keeps the knee from being pulled inward, so both hips work on every step.
- Q: Is a Band Lateral Walk the same as a monster walk?
No. A monster walk steps forward or backward on a diagonal, while a Band Lateral Walk moves straight sideways. Both train the side hip muscles and fit the same spot in a warm-up, so many programs use them together.
- Q: How many steps should I do?
A common starting point is 2 to 3 sets of 10 to 20 steps in each direction, as a warm-up or at the end of a lower-body session. End the set when you can no longer keep the band tight, the knees out and the torso still.