references
BMJ Open Sport & Exercise Medicine: "Effect of a Gluteal Activation Warm-Up on Explosive Exercise Performance"
The lateral band walk is one of the best gluteus medius exercises.
Image Credit: Image Credit: Maria Fuchs/GettyImages
Image Credit: Image Credit: Maria Fuchs/GettyImages
- Instructions
- Benefits
- Tips
- Modifications
- Progressions
Skill Level
All Levels
Activity
Resistance Band Workout
Body Part
Butt
Place a mini band around your ankles and stand with your feet hip-width apart. Slightly bend your knees and lower yourself a few inches into an “athletic stance.” Step to your right side with your right foot. Step your left foot toward your right to return your feet to hip-width apart. Keeping your knees bent, take several steps to the right. Repeat this motion moving to the left.
Show Instructions
Skill Level
All Levels
Activity
Resistance Band Workout
Body Part
Butt
If you’re short on space, you can switch directions with each rep.
Watch yourself in a mirror. Your torso should stay straight up and down at all times. If you catch yourself leaning to the right or left, take smaller steps.
Watch yourself in the mirror to make sure your toes, knees and hips point forward as you do this move. Use a lighter resistance band if you notice your form starting to suffer.
Stand in front of a mirror to make sure you hold your quarter-squat as you step side to side. If holding this position feels too difficult, Araujo recommends taking a few quick pauses to shake out your legs.
Skill Level
Beginner
Activity
Body-Weight Workout
Body Part
Butt
Stand with your feet hip-width apart with a mini band around your feet. Slightly bend your knees and lower yourself a few inches into an “athletic stance.” Step to your right side with your right foot. Step your left foot toward your right to return your feet to hip-width apart. Keeping your knees bent, take several steps to the right. Repeat this motion moving to the left.
Show Instructions
Skill Level
Beginner
Activity
Body-Weight Workout
Body Part
Butt
Skill Level
Beginner
Activity
Resistance Band Workout
Body Part
Butt
Place a mini band right above your knees and stand with your feet hip-width apart. Slightly bend your knees and lower yourself a few inches into an “athletic stance.” Step to your right side with your right foot. Step your left foot toward your right to return your feet to hip-width apart. Keeping your knees bent, take several steps to the right. Repeat this motion moving to the left.
Show Instructions
Skill Level
Beginner
Activity
Resistance Band Workout
Body Part
Butt
Skill Level
Intermediate
Activity
Resistance Band Workout
Body Part
Butt
Place one mini resistance band right above your knees and another around your ankles. Stand with your feet hip-width apart. Slightly bend your knees and lower yourself a few inches into an “athletic stance.” Step to your right side with your right foot. Step your left foot toward your right to return your feet to hip-width apart. Keeping your knees bent, take several steps to the right. Repeat this motion moving to the left.
Show Instructions
Skill Level
Intermediate
Activity
Resistance Band Workout
Body Part
Butt
Skill Level
Intermediate
Activity
Resistance Band Workout
Body Part
Butt and Legs
Place a mini band around your ankles and stand with your feet hip-width apart. Bend your knees and lower until you’re in a full squat. Step to your right side with your right foot. Step your left foot toward your right to return your feet to hip-width apart. Keeping your knees bent, take several steps to the right. Repeat this motion moving to the left.
Show Instructions
Skill Level
Intermediate
Activity
Resistance Band Workout
Body Part
Butt and Legs
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BMJ Open Sport & Exercise Medicine: "Effect of a Gluteal Activation Warm-Up on Explosive Exercise Performance"
