Banded Lateral Walk: How to Do It and Muscles Worked
Load card
- Equipment
- Resistance band
- Muscle group
- Glutes and Hamstrings
- Main muscles
- gluteus medius, gluteus minimus
- Also working
- tensor fasciae latae
- Mechanics
- Isolation
- Pattern
- Hip abduction (walking)
- Level
- Beginner
The Banded Lateral Walk, sometimes called band side steps or the monster walk, is a beginner isolation exercise that trains your glutes and hamstrings through walking hip abduction. You perform this movement by stepping side to side against the tension of a resistance band.
This exercise targets the gluteus medius and gluteus minimus, which are the muscles on the sides of your hips. The tensor fasciae latae also works as a supporting muscle to help control the movement. It is a practical drill to prepare your lower body for heavier lifts or to build basic hip strength.
How to do it
Place a small resistance band around your legs just above your knees or around your ankles. Stand with your feet hip-width apart and lower yourself into a quarter squat position.
- Keep your chest up and your core tight while holding the quarter squat position.
- Step your right foot out to the side against the band tension.
- Plant your right foot firmly on the floor.
- Step your left foot to the right to return to the starting hip-width stance.
- Repeat the stepping motion for the desired number of reps in one direction before switching sides.
Sets, reps and load
Start with 3 sets of 10 to 15 steps per side. Rest for 60 seconds between each set.
Choose a resistance band that allows you to complete your reps with a controlled, steady pace without letting your knees cave inward.
Common mistakes
- Toes pointing outward. Keep your feet parallel and your toes pointing straight ahead to keep the tension on your glutes.
- Standing up between steps. Maintain your quarter squat position the entire time to keep the target muscles working.
- Letting the band snap back. Control the trailing leg as it steps inward so the band does not pull your knees together.
- Rocking your torso. Keep your upper body still and let your hips do all the work.
- Stepping too narrow. Always keep your feet at least hip-width apart so the band never loses tension.
Make it easier or harder
Easier
- Move the resistance band higher up your legs to just above your knees.
- Perform the lateral walk without a resistance band to practice the movement pattern.
Harder
- Move the resistance band lower down your legs to sit around the arches of your feet.
- Place one resistance band around your ankles and a second band above your knees.
Swaps and related glutes and hamstrings exercises
Same muscle group with different equipment:
- Bodyweight Hip Thrust Bodyweight
- Dumbbell Hip Thrust Dumbbell
- Glute Bridge Bodyweight
- Kettlebell Deadlift Kettlebell
More resistance band options:
- Banded Clamshell Hip external rotation
- Resistance Band Deadlift Hip hinge
- Banded Glute Bridge Hip extension
- Banded Glute Kickback Hip extension
Browse all resistance band exercises or every glutes and hamstrings exercise.
When to see a doctor or physio
- Sharp pain in your hip joints or lower back.
- A popping sensation accompanied by swelling in your knees.
- Numbness or tingling running down your legs.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.