- EquipmentBand
- PatternIsolation
- Reps10 to 25 reps
- Joint loadNone flagged
Place a mini band around your legs just above the knees or at the ankles. Stand with feet hip width apart in a quarter squat.
First cueKeep the knees pushed out.
How to do the Banded Lateral Walk
Set up. Place a mini band around your legs just above the knees or at the ankles. Stand with feet hip width apart in a quarter squat.
- Step one foot out to the side against the band.
- Follow with the other foot, keeping tension on the band.
- Take the set number of steps, then walk back the other way.
Form cues
- Keep the knees pushed out.
- Stay low and level.
- Take controlled steps.
Common mistakes
- Letting the feet come fully together.
- Rocking the torso side to side.
Muscles worked
Main target: Abductors. The hip abductors sit on the outside of the hip. They move the leg out to the side and keep the knee over the foot under a load.
On the way: Glutes.
Its other side: Adductors, in the inner and outer hip pattern.
What to pair it with
Movements that round out a workout with the Banded Lateral Walk, from the same catalog the StatBlockFit app logs.
- Adductor Machine Superset partner: it trains the other side of the inner and outer hip pattern, so the two can alternate.
- Reverse Nordic Curl Same legs session: it trains the quads.
- Nordic Curl Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Banded Lateral Walk first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Banded Lateral Walk 3 × 10 to 25 reps
- Adductor Machine 3 × 12 to 25 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Side-Lying Leg Raise
Bodyweight
Gym or cable swap
Hip Abduction
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Hip Abduction.
Other variations of the Hip Abduction: Clamshell, Side-Lying Leg Raise and Cable Hip Abduction.
Its variations: Monster Walk.
Do before it: Clamshell (glutes switched on) and Banded Lateral Walk (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Banded Lateral Walk is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Banded Lateral Walk?
Set up: Place a mini band around your legs just above the knees or at the ankles. Stand with feet hip width apart in a quarter squat. Steps: 1. Step one foot out to the side against the band. 2. Follow with the other foot, keeping tension on the band. 3. Take the set number of steps, then walk back the other way. Form cues: Keep the knees pushed out. Stay low and level. Take controlled steps. Common mistakes: Letting the feet come fully together. Rocking the torso side to side.
What muscles does the Banded Lateral Walk work?
It trains the abductors as its main target and works the glutes on the way.
What can I do instead of the Banded Lateral Walk?
At home: Side-Lying Leg Raise. In a gym: Hip Abduction. Each trains the same main muscle.
What should I pair the Banded Lateral Walk with?
Good partners in the same workout are Adductor Machine, Reverse Nordic Curl and Nordic Curl.