Anterior/Posterior Band Walks
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Glute Activation
Hip Stability
Warm-Up
Accessory Work
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Glute Loop
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All Levels
Overview
The Anterior/Posterior Band Walk is a resistance band drill that targets the glutes through forward and backward movement patterns. Performed with a hinge at the hips, this variation enhances glute engagement, coordination, and neuromuscular control. It’s a great preparatory or accessory movement for athletes, lifters, or anyone seeking stronger, more stable hips.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus maximus
SECONDARY:
Hip external rotators
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Place a glute loop above your knees and stand with feet hip-width apart.
Hinge at the hips to engage the glutes, keeping a soft bend in the knees and a neutral spine.
Brace your core and maintain tension in the band by pressing your knees outward.
Step forward with one foot while maintaining band tension, then follow with the other foot (think "step and drag").
Take as many controlled steps forward as possible, then reverse by stepping backward with the same controlled pattern.
Keep your hips square, torso still, and feet under control throughout the movement.
Benefits
Activates glutes prior to lifting or sport
Strengthens hip stabilizers
Improves control in sagittal plane movement
Enhances lower body coordination and awareness
COACHING CUES
Push your hips back and load the glutes before stepping
Keep knees driving out against the band
Stay in your hinge and move with control
Don't let the band snap your legs together-resist on the return
Notes
The Anterior/Posterior Band Walk with a glute loop is a powerful tool for glute activation, sagittal plane hip control, and injury prevention. It’s especially beneficial before lower-body lifts or in programming for athletes and clients who need stronger, more resilient hips.