Abductors exercise
Lateral Band WalkHow to do it, with form in numbers
- Also works
- Quads
- Equipment
- Band
- Level
- Beginner
How to do it
How do you do the Lateral Band Walk?
- Put the band just above your ankles, feet hip-width apart.
- Bend your knees slightly and push your hips back.
- Step sideways with one foot against the band.
- Bring the other foot in slowly, keeping the band tight.
- Take your steps one way, then come back the other way.
Cues
- Stay low and keep your height the same.
- Toes forward, knees over your toes.
- Never let the band go slack.
Common mistakes
- Standing up tall between steps.
- Swaying your body side to side.
- Letting your knees cave in.
Form in detail
What does good form look like?
Starting position
Feet hip-width (about 30 cm between foot centres), toes forward, so the band is gently stretched. Sink into a quarter squat: knees bent about 30°, hips pushed back, trunk tipped forward about 20° with a flat back and chest up. Knees in line with the second toe. Hands on the hips or clasped in front of the chest. Gaze ahead.
The movement
Step sideways with the leading (right) foot, pushing out against the band, until the feet are about 55 cm apart. Lift the foot only 1–3 cm and set it down toes forward, heel leading slightly. Then bring the trailing (left) foot in, slowly and under control, until the feet are back to 30 cm apart; the band never goes slack. Height stays the same throughout: no bobbing up and down. The pelvis and trunk stay level and facing forward; the body does not lean or rock over the stance leg. Knees stay over the toes and do not cave in.
End position
Widest point: feet about 55 cm apart, band at its tightest.
Tempo
About 0.9 s per foot movement (step out, then follow in) with a 0.1 s settle. ([3] used 80 beats per minute, one foot movement per beat or so.)
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Band position | just above the ankle bones | just above the knees to the forefoot | [1][2] |
| Starting stance (foot centres) | 30 cm | 25–35 cm | [2] |
| Feet apart at the widest | 55 cm | 45–60 cm | [2][3] |
| Sideways travel per step | 25 cm | 15–30 cm | [2][3] |
| Knee flexion, held | 30° | 20–45° | [1][2] |
| Hip flexion, held | 35° | 25–50° | [1][2] |
| Trunk lean forward from vertical | 20° | 10–30° | [1][2] |
| Trunk lean to the side | 0° | under 5° | [1] |
| Toe angle | 0° | 0–10° out | [1] |
| Foot clearance on each step | 2 cm | 1–3 cm | [1] |
| Knee position (front view) | over the second toe | no inward drift | [1][3] |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Lateral Band Walk is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
Sources
- Optimizing Hip Abductor Strengthening for Lower Extremity Rehabilitation: A Narrative Review on the Role of Monster Walk and Lateral Band Walk, J Funct Morphol Kinesiol 2025, 10:294
- Berry et al. 2015, J Orthop Sports Phys Ther 45(9):675–82, Resisted side stepping: the effect of posture on hip abductor muscle activation
- Selkowitz, Beneck and Powers 2013, J Orthop Sports Phys Ther 43(2):54–64
