Exercise Guide
Banded Lateral Walk
Stepping sideways in a half-squat with a band around the legs. A staple warm-up that wakes the glute medius before squatting.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
QuadsCore
How to Perform
- 1
Loop a resistance band around both legs, just above the knees or around the ankles.
- 2
Sink into a quarter squat with your feet hip-width apart and your chest up.
- 3
Step sideways with the lead foot, keeping tension on the band.
- 4
Follow with the trailing foot without letting your feet touch, and keep stepping.
Tips
- ★Do not let the trailing foot snap in - control it, that is half the work.
- ★Stay low the whole set. Standing up between steps releases the tension.