How to do it
- Loop a band around your legs just above the knees or around the ankles.
- Sit into a quarter squat and step sideways, keeping constant band tension.
- Take controlled steps in both directions.
Cues that matter
- Never let the feet click together — keep tension the whole set.
- Stay low; standing up makes it far easier.
Common mistakes
- Bouncing side to side quickly.
- Letting the knees cave inward on each step.
Muscles worked
Primary
- Glutes
- Gluteus medius
Also works
- Gluteus minimus
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Lateral Band Walk in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the resistance band is taken, or a gym that does not have one.