Lateral Band Walk

A Quick Guide to Lateral Band Walks

also known as

  • Lateral band shuffle
  • Side band walk

purpose and benefits

A lateral band walk is a resistance exercise that targets the muscles in your hips and glutes. These muscles are responsible for hip abduction, which is the movement of your leg away from the midline of your body. It is a great way to strengthen your lower body and improve your overall stability and balance. 

primary muscles used

  • Gluteus medius
  • Gluteus minimus

secondary muscles used

  • Gluteus maximus
  • Quadriceps
  • Hamstrings

How to do lateral band walks

Step-by-step instructions to perform a lateral band walk:

  1. Stand with your feet hip-width apart and place a resistance band just above your knees.
  2. Keep your chest up, shoulders back, and engage your core for stability. Maintain a slight bend in your knees throughout the exercise to maintain stability and prevent excessive stress on the joints.
  3. Take a step to the side with your right foot, keeping tension on the band, with your knees in line with your toes throughout the exercise. 
  4. Follow with your left foot, bringing your feet back to hip-width apart. 
  5. Maintain a controlled and steady pace to ensure proper form and maximize the benefits of the exercise.
  6. Repeat the movement to the other side, leading with your left foot.
  7. Continue alternating sides for the desired number of repetitions, or time, and sets

loading options

  • Resistance band
Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.