← EXERCISE LIBRARYStrength
Banded Lateral Walk
Direct work for the gluteus medius — the muscle that stops your knee caving and your hip dropping.
- 01Loop a band just above the knees, or around the ankles for more difficulty.
- 02Drop into a quarter squat with the chest up.
- 03Step sideways, keeping tension in the band the whole time.
- 04Take 10–15 steps each direction without letting the knees collapse inward.
- 01Stay low the whole set — standing up mid-set kills it.
- 02Push the knee out against the band on every step.
- 03Feel it on the side of the hip, not the front of the thigh.
- 01Standing tall and turning it into a walk.
- 02Letting the trailing leg snap in instead of controlling it.
- 03Band so heavy the knees cave anyway.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.