Exercise of the Week: Banded Lateral Walking

 In Mobility & Movement Blog

Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

The Banded Lateral Walk strengthens the hip abductors and the glutes.  The primary muscles targeted are the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.  The Gluteus Medius and Minimus are primary hip abductors, while the gluteus Maximus is primarily involved in hip extension and outward rotation.

Performing the Banded Lateral Walking

  • Place the band around the thighs, just above the knee or if you want to make it more challenging place the band down around the ankles.
  • Start with your feet hip-width apart, with your knees in line with your feet.
  • Step to the right with your right foot to increase the tension on the band.
  • Make sure that the left knee doesn’t buckle or knock in towards the middle of the body.
  • Then step your left foot to the right, returning your feet to hip-width apart.
  • Perform 15 steps each direction for 2 sets with 30 seconds of rest between the sets.


Banded Seated Hip Abduction

  • Place the band around the thighs, just above the knees.
  • Sitting tall, stretch the band by pushing the knees away from each other.
  • Perform 10-15 abductions, holding each one for 5 seconds for 2 sets.
  • Perform the Banded Seated Hip Abduction exercise if you have balance issues and don’t have anything to hold onto. You can also perform this if your lower back gets fatigued while standing after a short while.

Alternative Exercise

Banded Monster Walks Forward and Backward

  • Place the band around the legs and above the knees. If you would like a harder challenge, place the band around your ankles.
  • This should be a moderate tension band.
  • Keeping your feet hip width apart like you are walking on railroad tracks and your knees out over your toes, take 10-20 steps forwards and then 10-20 steps backwards.
  • Rest for 1 minute and then repeat.