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Exercise Library / Band Lateral Walk

Band Lateral Walk

Walking sideways against a band strengthens the muscles on the outside of your hips.

Strength Training

What this exercise does

Walking sideways against a band strengthens the muscles on the outside of your hips. Those muscles keep your pelvis level when you walk, climb stairs or stand on one leg, so this is quietly good for balance.

At a glance

Body part
Butt / Hips
Muscles worked
Glutes (abductors)
Experience
Beginner

How to do it

  1. Place a loop band just above your knees, or around your ankles for a harder version.
  2. Stand with feet hip-width apart, knees soft and a little bent. Hold a counter or chair back if you need it.
  3. Take a step sideways, keeping the band tight.
  4. Bring the other foot in until your feet are hip-width apart again. Do not let the band pull your feet together.
  5. Take 8 to 10 steps one way, then the other.

Common mistakes

  • Letting the knees fall inward as you step.
  • Leaning your upper body to the side.
  • Taking tiny, quick steps and letting the band go slack.

Make it easier or harder

Make it easier

Use a lighter band and hold on to a counter.

Make it harder

Move the band to your ankles, sit deeper in a half squat, or use a thicker band.

Keep it safe

Do this near a counter or wall so you can steady yourself. If you feel a pinch at the front of the hip, make your steps smaller.

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