How to Do Lateral Band Walks

Lateral Band Walks is a glutes exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Lateral Band Walks

  1. 01Place a small resistance band around the ankles or just above the knees and stand with feet hip-width apart.
  2. 02Lower the hips into a quarter-squat position and keep the chest upright.
  3. 03Take a deliberate step to the side with the lead leg while keeping the toes pointed forward.
  4. 04Follow with the trailing leg, ensuring feet do not touch to maintain band tension.
  5. 05Push through the outer mid-foot to initiate every step.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lateral Band Walks

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a slight bend in the knees and avoid dragging the trailing foot to keep constant tension on the gluteus medius.

Same coaching engine used inside the A90 app

05 / FAQ

Lateral Band Walks questions

What muscles does Lateral Band Walks work?

Lateral Band Walks is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Lateral Band Walks correctly?

Place a small resistance band around the ankles or just above the knees and stand with feet hip-width apart. Lower the hips into a quarter-squat position and keep the chest upright. Take a deliberate step to the side with the lead leg while keeping the toes pointed forward. Follow with the trailing leg, ensuring feet do not touch to maintain band tension. Push through the outer mid-foot to initiate every step.

What is the A90 coach tip for Lateral Band Walks?

Maintain a slight bend in the knees and avoid dragging the trailing foot to keep constant tension on the gluteus medius.

Is Lateral Band Walks suitable for beginners?

Lateral Band Walks is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Lateral Band Walks?

Lateral Band Walks uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes lateral band walks into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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