At a glance
- Main muscle
- Glutes
- Equipment
- Band, ball or wheel
- Rep range in Mitta
- 15 to 25 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Band above your knees.
- Slight knee bend.
- Small steps to the side.
Pick a weight you can lift for 15 to 25 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Almost no tension in the stretch; mainly a warm-up.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Hip Abduction · Machine · rating A
- Cable Hip Abduction · Cable · rating B
- Dumbbell Reverse Lunge · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the banded lateral walk.
Let Mitta set the weight.
Mitta plans the banded lateral walk with a weight and rep target for every set, worked out from your last sessions.
Questions about the
banded lateral walk
What muscles does the banded lateral walk work?
The banded lateral walk mainly trains your glutes.
How many reps of the banded lateral walk should I do?
Mitta plans the banded lateral walk at 15 to 25 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the banded lateral walk?
Good alternatives that train the same muscle are the machine hip abduction, cable hip abduction and dumbbell reverse lunge.
Is the banded lateral walk good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the banded lateral walk have rating C?
Almost no tension in the stretch; mainly a warm-up.