Band Lateral Walk
Lateral steps with a band above the knees for the abductors and hip stability. It works mainly the hip abductors, with help from the glutes.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Band Lateral Walk
- Put a band around the ankles or just above the knees and stand in a quarter squat with the feet hip width, toes forward.
- Step sideways with one foot, then follow with the other, keeping tension in the band the whole time.
- Stay low and keep the toes pointing forward; don't let the knees cave in.
- Walk ten steps one way and ten back, or alternate sides; the burn on the outside of the hips is the point.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hip abductors | Gluteus medius |
| Secondary | Glutes | Gluteus maximus |
Muscle data from StrengthLog.
Why do it
- Outer hip — the stabiliser nobody trains
- Keeps the knee tracking where it should
- Support for every single-leg movement
How Flawless ranks Band Lateral Walk
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Band Lateral Walk by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Band Lateral Walk work?
It works mainly the hip abductors, with help from the glutes.
How do you do Band Lateral Walk?
Put a band around the ankles or just above the knees and stand in a quarter squat with the feet hip width, toes forward. Step sideways with one foot, then follow with the other, keeping tension in the band the whole time. Stay low and keep the toes pointing forward; don't let the knees cave in. Walk ten steps one way and ten back, or alternate sides; the burn on the outside of the hips is the point.
How does Flawless rank Band Lateral Walk?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.