Exercise guide
Resistance Band Lateral Walk
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
This exercise primarily targets the gluteus medius and hip abductors, which are crucial for hip stability and knee health. By maintaining a squat position, you also engage the quadriceps and calves for isometric support and balance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a mini-resistance band around your ankles for maximum resistance, or just above your knees for a beginner-friendly version.
- Stand with your feet hip-width apart so there is already tension on the band.
- Lower yourself into a quarter-squat position with your weight centered over your mid-foot and your chest upright.
How to do it
- Exhale as you take a controlled step to the side with your lead leg, ensuring your toes remain pointed forward.
- Inhale as you bring the trailing leg toward the lead leg, stopping when your feet are hip-width apart to keep tension on the band.
- Maintain a consistent squat depth and a slow, controlled tempo, avoiding any bouncing or momentum.
- Complete the set number of steps in one direction before reversing the movement to return to the starting point.
Form checklist
- Keep your knees pushed out and tracked over your toes; do not let them cave inward.
- Maintain a flat back and engaged core to prevent excessive arching or leaning.
- Ensure your feet stay parallel to each other throughout the entire movement.
- Avoid dragging your trailing foot; lift it slightly to move it with control.
Pro tips
- Focus on pushing through the heel of the stepping foot to better isolate the glute medius.
- Keep your upper body as still as possible; if your torso is swaying, the step is likely too wide or the band is too heavy.
Make it harder
- Move the band down to the balls of your feet to increase the lever arm and significantly boost glute activation.
- Hold a dumbbell or kettlebell in a goblet position to add load to the quadriceps and core.
Frequently asked
- What muscles does the resistance band lateral walk work?
- The resistance band lateral walk primarily targets the calves, glutes, and quadriceps, and also works the abs, adductors, and obliques as secondary muscles.
- What equipment do you need for the resistance band lateral walk?
- The resistance band lateral walk uses resistance band.
- Is the resistance band lateral walk good for beginners?
- Yes. The resistance band lateral walk is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternate Forward Step Arm SwingIntermediate · calves, glutes, and quadriceps
- Arms Up Rotational Side StepIntermediate · calves, glutes, and quadriceps
- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius