Banded Lateral Walk

GlutesResistance Band

Lateral band walks target the gluteus medius and minimus, building hip stability for walking and running.

How to do it

1Place a mini-band around your shins or above your knees and stand with feet parallel, shoulder-width apart.

2Softly bend your knees and push your hips back slightly while maintaining a flat back.

3Take a deliberate step to the side against the band's resistance.

4Step the trailing foot inward to the starting width, maintaining constant band tension.

5Perform the prescribed reps in one direction, then reverse.

Common mistakes

Letting your knees collapse inward while stepping, placing stress on the knee joints.

Swaying your upper body side to side, reducing glute work.

Bringing your feet completely together, losing resistance band tension.

Breathing

Breathe rhythmically, exhaling on each side step and inhaling as the trailing foot follows.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.