Where should I place the band for the best results?

Placing the band around your ankles or the balls of your feet creates more leverage and difficulty, while placing it just above the knees is generally more comfortable for beginners.

What if I do not have a resistance band?

You can perform the movement using only bodyweight by exaggerating the depth of your stance, though a band is preferred to provide the external resistance necessary for optimal glute activation.

Can I use this as a warm-up exercise?

Yes, the lateral walk is an excellent primer for heavy lower-body lifts like squats and deadlifts because it wakes up the hip stabilizers.

How to Do Lateral Walks: Form, Muscles, and Tips

Master the lateral walk to strengthen your glutes and improve hip stability. Learn proper band placement and step-by-step form for better leg workouts.

How to Perform

Place a small resistance band just above your knees or around your ankles depending on your desired level of tension.
Stand with your feet hip-width apart and sink into a shallow athletic stance by slightly hinging at the hips and bending the knees.
Maintain a neutral spine and keep your chest upright while centering your weight over the middle of your feet.
Take a controlled step to the side with your lead leg, ensuring your knee stays aligned over your toes without collapsing inward.
Follow with your trailing leg, stepping slowly to return to the original hip-width starting position without letting the band lose tension.
Repeat the movement for the desired number of steps in one direction before switching to the opposite side.

Common Mistakes

Stepping too wide and causing the knees to cave inward.
Dragging the trailing foot instead of picking it up and placing it with control.
Standing completely upright and losing the engagement in the glutes.
Allowing the feet to touch between steps, which removes constant tension from the band.

Muscles Worked

Primary movers

Glutes

Stabilizers

Abductors
Quads
Core

Related Guides

Glutes · Legs