Mini-Band Lateral Walk
GlutesIsolationLegsResistance BandBeginner
Side-stepping with a mini-band around the legs, keeping constant abduction tension. Activates and strengthens the gluteus medius.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Place the mini-band above your knees or around your ankles.
- 2.Get into a half squat with feet hip-width apart.
- 3.Take a wide side step with one foot.
- 4.Follow with the other foot without bringing them fully together.
- 5.Repeat in one direction, then the other, keeping tension.
Common mistakes
- ●Bringing the feet together and losing band tension
- ●Standing up out of the half squat
- ●Taking steps that are too short
- ●Dragging the feet without control
Proper technique
Hold the half squat and a stable torso the whole way. Keep constant band tension without letting the feet meet. Wide, controlled steps.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus medius
Secondary
- Gluteus maximus
- Tensor fasciae latae