Band Lateral Walk
With a band above the knees, step sideways in a half-squat while keeping constant outward tension.
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Demo video from YouTube, played in its own player.
- Equipment
- Resistance band
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the abductors, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Band Lateral Walk work?
- The Band Lateral Walk mainly works the abductors and glutes.
- What equipment do you need for the Band Lateral Walk?
- A resistance band.
- How many sets and reps of the Band Lateral Walk?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Band Lateral Walk?
- Cable Hip Abduction, Cable Hip Abduction Standing, Foam Roll IT Band and Machine Hip Abduction work the same main muscle.
Program it for your clients
Coaches add the Band Lateral Walk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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