Banded Lateral Walk: how to do it right
In short: Banded lateral walk: an isolation of the glute medius loaded at mid-range, with maximal tension when the band is fully taut in the middle of the step.
How to do it, step by step
- 1Place the band around your ankles or just above your knees, feet hip-width apart to keep starting tension.
- 2Slightly bend your hips and knees, torso upright, brace engaged, weight spread across both feet.
- 3Step one foot out to the side, pushing through the heel, the band tightens, keep your toes pointing straight ahead.
- 4Bring the other foot in without fully releasing the tension, stay in a semi-bent position without standing up.
- 5Move in continuous, controlled steps, with no jerks or dead time, over a steady distance.
The mistake to avoid
Don't let your knees come together as you step back in: keep constant tension.
Other common mistakes
- You bring your feet too close together on each step, which slackens the band: always keep a minimum gap to maintain tension.
- You stand up between steps, which unloads the glute: stay in a semi-bent position the whole time.
- Your pelvis tilts or your torso leans: brace your abs and keep your trunk upright to isolate the abduction.
- You turn your toes outward, which recruits the TFL: keep your feet parallel and pointing forward.
Muscles worked
- Main:
- Glutes
The glute medius is the main target, responsible for hip abduction and lateral pelvic stability. The glute minimus assists discreetly in this stabilizing role. The tensor fasciae latae participates slightly depending on foot orientation. The glutes of the standing leg also work isometrically to keep the pelvis level.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise properly?
Place the band around your ankles or just above your knees, feet hip-width apart so you already have tension at the start. Slightly bend your hips and knees, torso upright and braced, then step one foot out to the side, pushing through the heel, toes pointing straight ahead. Bring the other foot in without fully releasing the tension and move in continuous, controlled steps, with no jerks.
Where should I feel it burn?
You should feel the side of the glute, the glute medius, with a lateral pump that builds over the steps. If it is mostly the outside of the thigh that burns, the tensor fasciae latae is taking over: lower the band toward your ankles and spread your feet more at the start to refocus the tension on the glute.
Where do I put the band?
At the ankles, the lever arm is longer, the exercise is harder and the tension centers better on the glute medius. Just above the knees, it is easier and more forgiving if you are a beginner. Choose a resistance that lets you keep your feet parallel and your torso upright: if you have to tilt your pelvis, the band is too strong.