Resistance Band Side Walk Squat
Description
The resistance band side walk squat performs lateral walking steps while staying in a quarter squat with a resistance band looped around the thighs above the knees. The constant band tension and squat position fire the glute medius hard. It is a strong warmup or activation drill for lower body training.
Muscle Group
Equipment Required
Resistance Band Side Walk Squat Instructions
- Loop a resistance band around your thighs above the knees.
- Stand in a quarter squat position with feet hip-width apart.
- Push your knees out against the band tension.
- Brace your core and pull your shoulders back.
- Step laterally to the right with your right foot.
- Bring your left foot to follow, maintaining hip-width spacing.
- Continue stepping right for several steps, then reverse to the left.
- Maintain the quarter squat and band tension throughout.
Resistance Band Side Walk Squat Form & Visual
Resistance Band Side Walk Squat Benefits
- Strong glute medius activation
- Builds hip stability
- Improves lateral movement
- Useful warmup before lower body training
- Easy to scale by changing band tension
- Helps with knee tracking
Resistance Band Side Walk Squat Muscles Worked
- Gluteus medius
- Gluteus maximus
- Quadriceps
Resistance Band Side Walk Squat Variations & Alternatives
- Lateral Band Walk
- Monster Walk
- Banded Squat
- Side Shuffle
