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Upper Legs · Band
Lateral Band Walks
Lateral Band Walks is a beginner compound strength exercise that works the abductors (upper legs), with the quadriceps assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Abductors
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Abductors
- Glutes
Secondary muscles
- Quadriceps
How to do Lateral Band Walks
- Place a resistance band around your legs, just above your knees or around your ankles.
- Stand with your feet hip-width apart in a half squat.
- Step sideways with one foot, then follow with the other, keeping tension on the band.
- Continue for the set number of steps, then go back the other way.
Form tips
- Don't let your knees collapse inward.
- Stay low the whole time.
Lateral Band Walks alternatives
More abductors exercises
Lateral Band Walks FAQ
What muscles does Lateral Band Walks work?
Lateral Band Walks mainly works the abductors in the upper legs. The quadriceps work as secondary muscles.
What equipment do you need for Lateral Band Walks?
You need a band.
How many sets and reps of Lateral Band Walks should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lateral Band Walks good for beginners?
Yes. Lateral Band Walks is rated beginner, so it's a sound choice while you learn to train the abductors.
How many calories does Lateral Band Walks burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lateral Band Walks?
Other exercises for the abductors include Body Slide, Bodyweight Feet Elevated Staggered Glute Bridge and Bodyweight Feet Elevated Figure Four Glute Bridge.
For developers
Use Lateral Band Walks in your app
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