Exercise library · Legs
Banded Lateral Walk.
Banded side-stepping drill that activates the glute medius and abductors.
Also known as: Monster Walk, Band Side Walk
BeginnerResistance band
The numbers
Sets
3–4
Reps
8–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Loop a band around the legs above the knees or ankles
- Step 02
Set a quarter squat stance
- Step 03
Step out to the side against the band
- Step 04
Follow with the trailing foot, keeping tension
- Step 05
Take several steps one way
- Step 06
Reverse direction to finish
What separates good from great
Pro cues.
Keep constant tension on the band
Stay low in an athletic stance
Avoid letting the knees cave in
Common questions
Questions, answered.
- What is the Banded Lateral Walk?
- Banded side-stepping drill that activates the glute medius and abductors.
- What muscles does the Banded Lateral Walk work?
- The Banded Lateral Walk primarily works your glutes and abductors.
- What equipment do I need for the Banded Lateral Walk?
- None. The Banded Lateral Walk is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Banded Lateral Walk?
- A typical prescription for the Banded Lateral Walk is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.
- Is the Banded Lateral Walk good for beginners?
- Yes. The Banded Lateral Walk is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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