A Complete Guide to Resistance Band Exercises

Lateral Band Walk

Exercise Information

Exercise Name:Lateral Band Walk
Resistance Band Type:A resistance band with handles/flat resistance band
Equipment Required:A secure high anchor point
Body Parts Exercised:Llegs and gluteals

Exercise Procedure

Exercise Start Position
  1. Standing upright with your feet shoulder width apart and the resistance band loop around your ankles. There should be tension in the resistance band with your feet shoulder-width apart.
Exercise End Position
  1. Bend your legs slightly and step one foot to the side.
  2. Then step the other foot to return to a position with your feet shoulder-width apart.
  3. Continue for 10 steps and then return in the other direction, i.e. leading with the opposite foot.
Exercise Start Position
Exercise End Position
Action
  1. Bend your legs slightly and step one foot to the side.
  2. Then step the other foot to return to a position with your feet shoulder-width apart.
  3. Continue for 10 steps and then return in the other direction, i.e. leading with the opposite foot.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or shorten the loop being used to increase the difficulty.
  2. Starting with (and maintaining) your feet further apart will increase the difficulty of the exercise.
Technique Tips
  • Breathe out as you bend down and breathe in as you straighten your body.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Lateral Band Walk Demonstration Video