FitCiBanded Lateral Walk is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: legs. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place the resistance band just above your ankles or knees.
- Set your feet shoulder-width apart, slightly bend your knees, and take a slight squat (half-squat) position.
- Keep your back flat, your torso upright, and your core braced.
- Keeping tension in the band, step one foot out to the side, then bring the other foot in toward it.
- Take several steps in the same direction, then reverse direction and repeat.
Coaching tip
Stay in a light half-squat position, don't let your knees cave in, and step sideways under control.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Barbell Romanian Deadlift, Sumo Deadlift
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.