GLUTES · ISOLATION
Banded Lateral Walk
A lateral stepping drill that trains the outer hip and glute muscles.
Primary musclesGlute medius
Secondary musclesGlutes, Core
EquipmentResistance band
DifficultyBeginner · Hip Abduction
How to perform
- Place a band above the knees or around the ankles.
- Maintain a slight squat and take controlled lateral steps.
- Keep the knees tracking over the feet.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glute medius as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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