Lateral Band Walk
Muscles worked: Glutes.
How to do it
- Put a band above your knees and stand in an athletic half-squat.
- Set your feet hip-width so the band already has tension.
- Step sideways with the lead foot, wide.
- Follow with the trailing foot but never let it come all the way in.
- Keep constant tension and walk out, then walk back.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Band above the knees, athletic stance
- Step wide, keep constant tension
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the lateral band walk properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.