Lateral Band Walks
Trains the glutes. You need a resistance band. One of our free programs uses it, across 20 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run Lateral Band Walks
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×15–30the shape they run most (16 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout B — Phase 1, Workout C — Phase 1 +3 | 1×15–301×10–20 | Fixed weights |
See it in action
Watch Lateral Band Walks progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Lateral Band Walks trains
Technique
How to do Lateral Band Walks
- Place a resistance band around your legs, just above your knees or around your ankles. Stand with your feet hip-width apart so there is tension in the band, and lower into a quarter-squat position with your chest up.
- Step your right foot out to the side, keeping tension in the band and staying low in the squat.
- Follow with your left foot, stepping it toward the right foot but stopping before your feet come together, keeping the band taut.
- Continue stepping sideways for the desired number of steps, then repeat in the opposite direction.
Form cues
Getting it right
- Stay low in the quarter-squat position throughout; do not stand up between steps.
- Keep constant tension in the band by never letting your feet come fully together.
- Keep your toes pointing forward and your knees pushed out in line with your feet.
- Take controlled steps rather than quick shuffles to keep the glutes working.
Substitutes
Swap Lateral Band Walks for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Lateral Band Walks for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.