Banded Lateral Walk

Lower body · Beginner · Works: Glute medius, hips

How to do it

  1. Place a loop band just above your knees or around your ankles.
  2. Stand in a quarter squat with feet hip-width apart.
  3. Step sideways with one foot while keeping tension on the band.
  4. Bring the other foot in without letting it touch, and keep stepping.

Common mistakes

  • Standing too tall. Stay in the quarter squat.
  • Knees caving in. Push them out against the band.
  • Leaning your body side to side. Keep your torso steady.

Make it easier or harder

Easier: Use a lighter band or do small steps.

Harder: Use a thicker band or lower into a deeper squat.

Coaching tip

These are great as a warm-up before squats or lunges.

Learn each move with light weight first. Stop if you feel sharp pain, dizziness or chest discomfort, and talk to a doctor or qualified trainer if you are unsure.