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How to do the Lateral band walk

Lateral band walks train hip-abduction control and work well in warm-ups or accessory blocks. Small, deliberate steps are usually more useful than covering distance quickly.

By I Love Glutes EditorialPublished Editorial process
Athlete performing a lateral resistance-band walk

How to do it

  1. 1

    Place the loop

    Start above the knees; lower placements increase difficulty.

  2. 2

    Set an athletic stance

    Soften the knees and keep the pelvis level.

  3. 3

    Step without rocking

    Lead from the hip and keep both feet facing forward.

  4. 4

    Control the following leg

    Do not let the band snap the feet together.

Common mistakes and fixes

Feet turn outward

Fix: Use less resistance and keep toes mostly forward.

Body sways side to side

Fix: Shorten the step and keep the trunk stacked.

Band loses tension

Fix: Keep enough distance between the feet throughout.

Programming starting point

Perform 2–3 rounds of 8–15 controlled steps in each direction rather than chasing fatigue with sloppy steps.

FAQ

Frequently asked questions

Is the lateral band walk beginner-friendly?

Yes. Begin with light or no resistance and prioritize a stable, pain-free range.

How many lateral band walk reps should I do?

Perform 2–3 rounds of 8–15 controlled steps in each direction rather than chasing fatigue with sloppy steps.

Sources

  1. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults — American College of Sports Medicine / PubMed (accessed August 2026)