Upper legs
Banded Lateral Walk
Walking sideways in a half squat with a band around your legs: wakes up your glute medius before leg day.
Also known as: monster walk, lateral band walk
- Level
- Beginner
- Equipment
- Loop Band
- Type
- Compound
How to do it
- Place a band above your knees or around your ankles.
- Get into a half squat with feet hip-width apart.
- Take a step sideways, keeping tension on the band.
- Bring the other foot in without letting them touch, and keep moving.
Form cues
- Your knees push out the whole time.
- Keep your torso still; don't sway.
- Band at the ankles is harder.
Common mistakes
- Bringing your feet fully together: the band goes slack.
- Rocking side to side: move only your legs.
- Standing up tall: stay in the half squat.
Sets and reps
2-3 sets of 10-15 steps each way as a warm-up.
Variations
Same movement, different equipment. Pick based on what you have and what you want from banded lateral walks.
Banded sumo walk
Walk forward in a wide squat.
How to do it
- Place a loop band just above the knees.
- Drop into a quarter squat with feet wider than shoulder-width.
- Step forward in a wide stance, keeping tension on the band.
- Continue stepping forward, alternating feet, for the prescribed distance.
- Stay low throughout — do not stand up between steps.
- Primary
- Glutes, Glute Medius
- Secondary
- Quads
FAQ
What are banded lateral walks for?
To activate your glute medius before squats or running and improve knee stability.
Band at the knees or ankles?
At the knees is easier; at the ankles is more intense.
How many steps should I do?
About 10-15 each way, 2-3 times.
What muscles do banded lateral walks work?
They mainly work the glute medius, with help from the glutes and the quads.
Train with Nuvana
Add banded lateral walks to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
