Glutes · Isolation

Banded Lateral Walk

A sideways walk against a mini band that wakes up the side glutes.

MAIN MUSCLE
Glute medius
ALSO WORKS
Abductors, Glutes
EQUIPMENT
Resistance band
LEVEL
Beginner
REPS
12-20
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place a mini band just above the knees or around the ankles.

  2. Get into a quarter squat with feet hip-width apart.

  3. Step sideways while keeping tension on the band.

  4. Take equal steps in both directions without letting the feet come together.

COMMON MISTAKES

  • Using momentum; move slowly and control the return.
  • Leaning the torso to cheat; keep the upper body still.

TIPS

  • Pause briefly at the end range to feel the side of the hip work.

QUESTIONS

Which muscles does Banded Lateral Walk work?

The main muscle is Glute medius. It also works Abductors, Glutes.

How many reps should I do?

FORGE suggests 12-20 reps for Banded Lateral Walk. The app adjusts sets and reps to your goal and level.

What can I do instead of Banded Lateral Walk?

These train the same muscles: Hip Abduction Machine, Glute Bridge, Frog Pump.