Banded Lateral Walk

A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. Constant abduction tension fires the gluteus medius — a staple warm-up and rehab drill for hip stability.

How to do it

1. Place a loop band around the legs above the knees (or around the ankles for a harder version).
2. Stand in a quarter-squat: feet shoulder-width, hips back, chest up, knees tracking over the toes.
3. Step one foot directly out to the side against the band tension.
4. Bring the trailing foot in toward the lead — keep tension on the band the entire time, do not let the feet snap together.
5. Continue side-stepping in one direction for the prescribed reps or distance, then reverse.
6. Stay low throughout; do not pop up between steps.

Tips

• Keep the toes pointing straight forward — do not let the lead foot turn out.
• Hips stay level; do not rock side-to-side as you step.
• If the knees cave inward, the band is too strong — drop to a lighter one.

Muscles

Primary: Glutes (medius)

Secondary: Glutes (max), Quadriceps