Videos
Instructions
- Place a resistance band around your thighs, just above your knees.
- Stand with feet shoulder-width apart and lower into a partial squat position.
- Engage your core and glutes.
- Step laterally to one side, maintaining tension on the band.
- Follow with the other foot, returning to shoulder-width stance.
- Continue stepping in one direction, then reverse.
Technical Tips
- Keep knees aligned with toes throughout the movement.
- Maintain a constant squat depth to keep the glutes activated.
- Avoid dragging the trailing foot; step deliberately.
Breathing Tips
- Inhale before initiating each step.
- Exhale as you step to the side.
- Maintain steady, controlled breathing throughout the movement.
Medical restrictions
- Knee injuries
- Hip joint disorders
- Severe lower back pain
The banded lateral walk is a targeted lower body exercise designed to strengthen the glutes, hips, and thighs while enhancing lateral movement and joint stability. By using a resistance band, this exercise increases activation of the glute medius and hip abductors, essential for knee tracking and pelvic alignment. It is especially beneficial for athletes, rehabilitation patients, and individuals looking to improve their functional strength and stability. Performed in a controlled squat position, it challenges the body’s ability to resist unwanted knee valgus and promotes proper neuromuscular control. Ideal for warm-ups, prehab, or strength routines, the banded lateral walk contributes to better balance, injury prevention, and improved movement mechanics. It is a staple in both fitness and rehab programs due to its accessibility and effectiveness.
What muscles do banded lateral walks work?
Banded lateral walks primarily target the glutes and quadriceps, with strong activation of the glute medius and hip abductors to enhance lateral stability and lower body strength.
Can I do banded lateral walks without a resistance band?
Yes, you can perform lateral walks without a band, but using a resistance band increases glute engagement and makes the movement more effective for muscle strengthening.
Are banded lateral walks good for knee pain?
Banded lateral walks can help stabilize the knees by strengthening the muscles around the hip and thigh, but individuals with existing knee pain should consult a medical professional before starting.
How often should I include banded lateral walks in my routine?
Including banded lateral walks 2–3 times per week is sufficient for improving glute strength, balance, and lateral stability in most fitness programs.
Do banded lateral walks help with running performance?
Yes, by strengthening the glutes and hip stabilizers, banded lateral walks support better stride alignment and injury prevention, making them beneficial for runners.