How to do the Banded Lateral Walk
Primary: Glutes · also works Quads, Core. Also called: monster walk, lateral band walk.
Step by step
- 1
Place a mini band just above your knees or around your ankles.
- 2
Stand with feet hip-width apart in a quarter squat with tension on the band.
- 3
Step sideways with one foot, then follow with the other while keeping band tension.
- 4
Take 10 to 15 steps in one direction, keeping your toes forward.
- 5
Return in the opposite direction to work the other side.
Coaching cues
- Stay low in the quarter squat
- Toes point forward
- Keep the band tight between steps
Common mistakes
- Standing up tall between steps
- Letting the knees cave inward
- Dragging the trailing foot
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Banded Lateral Walk alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Banded Lateral Walk work?
Primary: Glutes. Secondary: Glutes, Quads, Core
How many sets and reps of Banded Lateral Walk should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Banded Lateral Walk?
Same movement pattern, different equipment: Clamshell, Hip Abduction Machine, Lateral Lunge, Banded Glute Bridge, Resistance Band Hip Abduction, Seated Knee Abductions.
Is the Banded Lateral Walk good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.