Resistance Band Side Walk

Resistance Band Side Walk


This exercise involves placing a resistance band around your ankles and taking small steps to the side, keeping tension on the band. It targets the muscles in your hips and glutes, helping to improve stability and strengthen these areas.

Muscle Group

Equipment Required

Resistance Band Side Walk Instructions

  1. Place a resistance band around your ankles and stand with your feet shoulder-width apart.
  2. Bend your knees slightly and engage your core.
  3. Take a step to the side with your right foot, keeping tension on the band.
  4. Follow with your left foot, bringing your feet back to shoulder-width apart.
  5. Repeat for 10-12 steps to the right, then switch directions and take 10-12 steps to the left.
  6. Complete 2-3 sets of the exercise.

Resistance Band Side Walk Form & Visual

Resistance Band Side Walk

Resistance Band Side Walk Benefits

  • Strengthens the hip abductor muscles, which are important for stabilizing the pelvis and maintaining proper alignment during movement.
  • Improves hip mobility and flexibility, which can help prevent injuries and improve overall athletic performance.
  • Targets the gluteus medius muscle, which is often underutilized and can lead to hip and knee pain if weak.
  • Can be done anywhere with a resistance band, making it a convenient exercise for travel or at-home workouts.
  • Can be easily modified by adjusting the resistance band tension or adding variations such as a squat or lunge.

Resistance Band Side Walk Muscles Worked

  • Gluteus medius
  • Gluteus minimus
  • Tensor fasciae latae
  • Quadratus lumborum
  • Abdominal obliques

Resistance Band Side Walk Variations & Alternatives