Platesmith

Lateral Band Walk

A band exercise for the gluteus medius.

  • Glutes
  • Band

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Lateral Band Walk, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

MainGluteus medius
AlsoGluteus maximus

Setup

A mini band; 10-15 steps each way.

How to do it well

  • Quarter squat, band above the knees or ankles
  • Step sideways, keep tension in the band
  • Toes forward, hips level

Common mistakes

  • Standing up tall between steps
  • Letting the trailing foot drag in and slacken the band

Free programs with Lateral Band Walk

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.