Banded Lateral Walk

Banded Lateral Walk is a strength – resistance exercise exercise involving Gluteus medius, Gluteus minimus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus medius, Gluteus minimus
Secondary muscles: Gluteus maximus, Quadriceps, Tensor fasciae latae
Exercise type: Strength – resistance exercise

Exercise technique

Band
Place a resistance loop above your knees or around your ankles.
Stance
Bend your knees and hips slightly into a partial squat.
Tension
Set your feet wide enough to keep the band tensioned.
Side step
Take a small step sideways with one foot.
Follow
Bring the other foot closer without letting the band go slack.
Trunk
Keep your head at a similar height throughout each step.
Reverse
Walk in the opposite direction while maintaining the same low stance.

Key technique points

Do not bring the trailing foot all the way in.
Do not turn your toes toward the direction of travel.
Keep your knees out against the band.
Do not sway sideways through your lower back.
Take small steps.
Position the band without twists.

Common mistakes

Bringing the feet together

Band tension disappears with each step.

Leaning sideways

This uses torso momentum instead of the hip muscles.

Knees collapsing

The legs turn inward against the resistance.

Taking overly large steps

This reduces control of the trailing leg.

Bouncing up and down

The stable partial-squat position is lost.

Band rolling up

This changes the distribution of pressure and resistance.

Frequently asked questions