# Banded Lateral Walk

URL: https://heatsy.app/ex/banded-lateral-walk

Also known as: Banded Side Walk, Lateral Band Walk, Band Side Walk, Band Lateral Walk, Resistance Band Lateral Walk, Banded Side Step, Band Side Step, Lateral Band Step, Banded Side Steps, Band Lateral Steps, Banded Lateral Steps, Band Crab Walk, Banded Crab Walk, Band Sideways Squat Walk

Body region: Glutes, Legs

## Muscles

- Main: Gluteus Medius, Gluteus Minimus
- Helps: Gluteus Maximus, Tensor Fasciae Latae, Vastus Lateralis
- Holds: Quadratus Lumborum, External Oblique, Rectus Femoris

## Equipment

- Resistance Band

## Technique

1. Place a loop band around your thighs, shins or ankles and stand with feet hip-width apart and knees slightly bent.
2. Take a step to the side, keeping tension on the band.
3. Bring the trailing foot in, but keep the feet about hip-width apart.
4. Continue for several steps in one direction, then walk back the other way.

### Cues

- Keep the knees pushed out so they do not cave.
- Keep the toes pointing forward and the hips level.
- Take slow, small steps and keep the band tight.
- Sit lower into a quarter squat to make it harder.

### Common mistakes

- Letting the feet come together between steps.
- Leaning the torso sideways.
- Letting the knees collapse inward.

## Alternatives

- [Monster Walk](https://heatsy.app/ex/monster-walk)
- [Banded Squat Walk](https://heatsy.app/ex/banded-squat-walk)