Band Lateral Walk

How to do it

1. Loop a band around both ankles and stand with your feet hip-width apart.
2. Sit into a quarter squat and take a small step out so the band is already tight.
3. Step sideways, leading with the heel, keeping the band tight the whole way.
4. Take even steps one way, then walk back the other way so both hips do the work.
5. Never let your feet click together between steps - the moment the band goes slack the set stops counting.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Hip Abduction (Machine), it loads Glutes 20 points higher, Abductors (outer hip) 20 points lower. It needs Resistance bands where the other uses Machines. Compared with the Step-Ups, it loads Quads 85 points lower, Glutes 55 points lower, Abductors (outer hip) 40 points higher. It needs Resistance bands where the other uses Dumbbells + Bench.

Other ways to train this

• Hip Abduction (Machine) Machines
• Side-Lying Hip Abduction Bodyweight
• Band Standing Hip Abduction Resistance bands
• Clamshells Bodyweight
• Band Seated Hip Abduction Resistance bands

Other exercises for the Abductors (outer hip)

• Step-Ups 40% DumbbellsBenchIntermediate
• Bulgarian Split Squat 40% DumbbellsBenchIntermediate
• Side Plank 40% Bodyweight
• Dumbbell Lunges 35% DumbbellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.