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Banded Lateral Walks: Small Steps, Busy Glutes

A mini band above the knees or around the feet turns a side step into medius work. Stay low enough to feel it, tall enough to keep breathing.

Banded lateral walk front view: start, step out, and step in with a band above the knees — Banded Lateral Walk movement illustrations

Banded lateral walk side view: start, step out, and step in with a band above the knees — Banded Lateral Walk movement illustrations

The prescription

Sets: 3 sets
Reps: 10 steps each way
Rest: 40 sec
Time: About 8 min

Equipment. Mini band

Muscles. gluteus medius. Also gluteus maximus, quadriceps

Starting position

Place a mini band above the knees, or around the feet if you want more demand.
Sit into a small quarter squat with feet under the hips and knees pushed out against the band.

How to move

Step sideways with the lead foot, then let the trail foot follow halfway so the band stays tense.
Keep the hips level and the knees lined up with the toes.
Take 8–12 steps, then return the other direction.
Stand up and shake the legs out between sets.

Common mistakes

Standing so tall that the band barely stretches.
Letting the knees collapse in between steps.
Clicking the feet together and losing tension.

Variations

Feet-banded walk
Standing hip abduction

Progressions

Use a thicker band.
Move the band from knees to ankles.

Regressions

A lighter band above the knees
Clamshell

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

Gear that helps

Equipment

AffiliateEquipment

Latex Mini-Band Set

Small loop bands for clamshells, bridges, and warm-ups. Latex is cheaper and snappier than fabric. It also rolls if you size it wrong.

About $18