Banded Lateral Walk

Secondary muscles
Glutes, Quads, Hamstrings, Calves, Abs
Body part
Upper Legs
Position
Standing
Laterality
Bilateral (both sides together)
Category
Strength

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The banded lateral walk is a sideways walk in a quarter squat with a loop band around your ankles, keeping the band tight on every step. It works the outer hip muscles (abductors), with the glutes and the thigh, calf and core muscles assisting. All you need is a band and a little floor space.

How to do the Banded Lateral Walk

  1. Put a loop band around your ankles and stand with your feet hip-width apart.
  2. Sit into a quarter squat with your chest up and your knees in line with your toes.
  3. Step sideways with your leading foot, then bring the other foot in until your feet are hip-width apart again; the band stays tight the whole time.
  4. Take the planned number of steps, then walk back leading with the other leg.

Muscles worked

Primary

Abductors · Legs

Secondary

Common mistakes

  • Standing up between steps — stay in the quarter squat for the whole set so the hips keep working.
  • Letting the knees cave in — press them out against the band on every step.
  • Closing the gap — if the band goes slack when your feet come together, the trailing step is too long.

Where it fits in a workout

Use it in a warm-up before squats or lunges, or as a light finisher for the hips.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Logging the Banded Lateral Walk in SetGrip

SetGrip logs the Banded Lateral Walk as reps only. Count the steps you take to one side as your reps, and use the same band so your sets compare.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

Track the Banded Lateral Walk in SetGrip

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. Text: SetGrip. General information, not medical or coaching advice.