Lateral Band Walks
A lateral stepping movement using a resistance band to target the outer hips and glutes. This exercise is essential for improving hip stability, knee tracking, and warming up for lower body workouts.
Because this exercise is often used for activation, the AI monitors your RPE to ensure you are priming your muscles without pre-exhausting them before heavy compound lifts. If your recovery data or daily log indicates knee pain or hip tightness, the app can recommend adjusting the band placement or swapping to non-weight bearing regressions to maintain glute engagement safely.
Form Cues
- Assume an athletic quarter-squat stance with feet hip-width apart
- Keep your toes pointing forward and feet parallel
- Lead the step with your heel rather than your toes
- Maintain constant tension on the band by never bringing feet fully together
- Keep your upper body still and level
- Don't let your knees cave inward at any point
- Don't rock your torso side-to-side to generate momentum
- Don't drag your trailing foot along the floor
- Don't allow the band to lose tension between steps
- Don't stand up straight; maintain the hip hinge
Common Mistakes
- Allowing knees to cave inward (valgus collapse)
- Turning toes outward excessively
- Rocking the upper body
- Taking steps that are too large
- Placing the band too high for your strength level
Muscles Worked
This exercise primarily targets the gluteus medius and minimus, which are critical for hip abduction and pelvic stability. It also engages the tensor fasciae latae (TFL) and relies on the quadriceps and core to maintain the isometric squat position.
Primary
Secondary
Get Personalized Coaching for Lateral Band Walks
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.