Exercises › Band lateral walk

Band lateral walk

With a loop band around your legs just above the knees, sink into a quarter squat and take controlled side steps. Keep tension on the band the whole set.

StrengthResistance bandsDifficulty 1 of 3

Two-panel demonstration of the band lateral walk, showing the start and finish positions — Start and finish positions

How to do it

With a loop band around your legs just above the knees, sink into a quarter squat and take controlled side steps. Keep tension on the band the whole set.

Muscles worked

Front

Back

glutesprimary

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No resistance bands? Swap it out

Glute bridgeno equipment · difficulty 1/3
Single-leg glute bridgeno equipment · difficulty 2/3

Other options in this pattern

Barbell hip thrustbarbell + bench · difficulty 2/3
Dumbbell elevated glute bridgedumbbells + bench · difficulty 2/3
Machine glute pressmachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2