Lateral Band Walks
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Glute Activation
Lateral Movement
Warm-Up and Prep
Stability
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Glute Loop
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All Levels
Overview
Lateral Band Walks with a glute loop are a simple yet highly effective movement for activating and strengthening the glutes-especially the gluteus medius. Often used as part of a dynamic warm-up or accessory block, this drill helps improve lateral hip stability and prepares the lower body for loaded movements like squats or lunges.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus maximus
SECONDARY:
Hip external rotators
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Place the glute loop just above the knees.
Stand tall with feet shoulder-width apart, then hinge at the hips-pushing your hips back while maintaining a neutral spine.
Slightly bend the knees while keeping your chest up and back flat.
Engage your core and glutes.
Step laterally with one foot, keeping band tension throughout the movement.
Bring the trailing foot in without letting your feet come too close together.
Maintain the hip-hinged position throughout as you repeat the prescribed steps in one direction, then switch.
Benefits
Activates glutes in a sport-specific, hip-hinged position
Reinforces strong hip mechanics for lifts like RDLs and deadlifts
Improves lateral movement and lower body control
Enhances glute medius strength, helping prevent knee collapse
COACHING CUES
Sit your hips back like you're starting an RDL
Keep your chest up and back flat
Don’t let your knees cave in, keep pressure into the band
Move with control, not momentum
Notes
This version of the Lateral Band Walk adds a hip hinge to mimic more functional athletic positions and compound lifts. It enhances glute and hamstring recruitment, improves hip stability, and serves as an ideal prep movement for deadlifts, squats, and sport-specific lateral demands.