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  • Gluteus medius
  • Mini band
  • Beginner

Banded lateral walk

The banded lateral walk works your glutes, with your quads helping. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Keep the band taut
  2. Tip 2Feet pointing forward
  3. Tip 3Stay at the same height

Where you should feel it

On the side of your hips and in your glutes, on both legs. The standing leg works too. If you feel it more at the front of your hip, lean a little forward and stay low for the whole set.

Main muscles
Gluteus medius and gluteus minimus
Also working
Tensor fasciae latae, gluteus maximus, and vastus lateralis

How to do it

  1. Place the mini band above your knees or around your ankles and set your feet hip-width apart with the band taut.

  2. Bend your knees and hips slightly into a quarter squat, torso leaning a little forward.

  3. Step to the side with your leading leg, keeping your feet pointing forward.

  4. Bring the other foot in without letting your feet touch, so the band stays taut.

  5. Take the set's steps in one direction, then come back the other way, staying at the same height.

Common mistakes

  • Mistake

    Bringing your feet together on every step, so the band goes slack.

    How to fix it

    Bring the trailing foot in only to hip width. The band should never go slack.

  • Mistake

    Rocking your torso side to side to take each step.

    How to fix it

    Take smaller steps and keep your torso still. Your hip moves the leg.

  • Mistake

    Knees caving in, pulled by the band.

    How to fix it

    Push your knees out, in line with your feet. If you can't, use a lighter band.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15 per side345 to 90 s
Muscle and definition2 to 412 to 20 per side1 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Long resistance band

    Stand on the middle of a long band, cross the ends in front of your shins and hold one in each hand.

  • Cable hip abduction

    The same work for the side of your hip, one leg at a time, with a load you can increase little by little.

  • Hip abduction machine

    Seated, both legs open together against the machine's load.

At home or with more support

  • At home: lateral band walk in the hallway

    Just the mini band. Use a hallway or the living room, going back and forth. To make it harder, sit lower or move the band to your ankles.

  • Prefer more stability? Seated banded abduction

    Prefer to sit? On the edge of a bench or chair, with the band above your knees, you open and close your legs with no balancing.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

  • Muscles worked

    Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.

    PubMedDOI

  • Muscles worked

    Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026