Liftorra Open Liftorra

Hamstrings and glutes ยท Hip abduction

Lateral Band Walk

An isolation hip abduction exercise for the abductors, done with a band. It also works the glutes.

Band Isolation Reps Also called: band walk, monster walk

Muscles worked

Primary

Abductors

Do most of the work.

Secondary

Glutes

Help during each rep.

  • AbductorsOuter hipsPrimary
  • GlutesHips and seatSecondary

How to do it

  1. Pick a band. Choose a tension you can control for every rep.
  2. Band around the legs, knees slightly bent, hips back.
  3. Step sideways, pushing the knees out against the band.
  4. Keep tension on the band the whole time. The feet never snap together.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Feet snapping together. Keep tension on the band with every step.
  • Rocking side to side. Keep the trunk steady and move from the hips.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.