Lateral Walk with Resistance Band: How to Do It, Muscles Worked & Pro Tips

Lateral Walk with a resistance band is a staple activation and strength drill for the hips. It targets your side glutes, improves knee-hip control, and boosts performance in squats, deadlifts, running and change-of-direction work—perfect for home training.

How to Do Lateral Walk (Step-by-Step)

• Band placement: Above knees (easier) or around ankles (harder).
• Stance: Feet hip-width, knees slightly bent, hips back (athletic stance), chest up, core tight.
• Walk: Take short, controlled steps sideways. Keep constant tension—do not let the feet come together.
• Symmetry: Match steps both ways (e.g., 10 right + 10 left).
• Sets/Reps: 2–3 sets, 10–12 steps per side, slow tempo.

Form Tips (Avoid These Mistakes)

• Don’t let knees cave in—track knees over toes.
• Keep ribcage down and don’t over-arch the lower back.
• Short steps beat big sloppy steps—tension over distance.
• Maintain hip-width; don’t fully close the gap between feet.

Muscles Worked

• Gluteus Medius & Minimus: Primary hip abductors; pelvic stability.
• TFL (Tensor Fasciae Latae): Assists abduction.
• Gluteus Maximus: Helps hip extension and stabilization.
• Core: Stabilizes torso and protects knees/hips during steps.

When to use: Warm-up before lower-body training, glute days for extra activation, or as part of rehab-prehab work to improve knee valgus control and lateral stability.