How to do the Lateral Band Walk
Place a mini band around your legs, above your ankles or knees.
Bend your knees and hips slightly into a half-squat.
Step sideways, keeping tension on the band and your knees pushed out.
Finish your steps in one direction, then go back the other way.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Lateral Band Walk doesn’t suit your gym or your joints.
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