glutes · Bands · Beginner
Banded Lateral Walk
The banded lateral walk trains the glute medius, the muscle on the side of the hip that gives the upper glute its shelf. It is the go-to warm-up before squats and thrusts and a finisher in its own right.
Why it's in a glute program: The main side-glute exercise in every Glute Max program.
How to do the banded lateral walk
- Step into a loop band and place it just above your knees or around your ankles. Sink into a quarter squat with your feet hip-width apart, chest up and toes pointing forward.
- Step sideways with one foot, then follow with the other, keeping the band tight and the knees pushed out the whole time.
- Take small controlled steps in one direction for the set, then walk back the other way. Stay low; do not let the feet come together.
Form cues
- Stay in a quarter squat for the whole set.
- Small steps; the band should never go slack.
- Knees pushed out, toes forward.
Muscles worked
Primary: glutes. Movement pattern: abduction. Equipment: bands.
Programs that use the banded lateral walk
In Glute Max this exercise appears in 13 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Kickstart — 2 Day, Glute Power Forge — 4 Day. Every program shows the animated form guide above on the workout screen.
