IT-Band Exercises: Lateral Band Walk

Lateral band walk

Lateral band walking is a simple body weight exercise with a resistance band, mainly focusing on the muscles outside of the hips. 

This exercise helps improve hip stability aside from strengthening the hip abductors – particularly the gluteus medius. 

You can either perform the band side walk as a part of a dynamic warm-up or as an exercise.

By warming up and strengthening these hip muscles, you will improve your hip stability and knee joint stabilization.

This, in turn, improves your posture and overall mechanics and movement efficiency during a workout or performing daily activities. 

The hip abductor muscles are the primary stabilizing muscles and serve to maintain your balance when walking or running.

All other muscles such as your quads, hamstrings, gluteus maximus, and calf muscles, are concerned with energy generation to propel you forward.

Because the adductor muscles are the only muscle that support your side-to-side balance, keeping them in good shape is critical to your running performance and injury prevention.

Exercise Table

10-122-3EasyGym or Home

How to do it:

  1. Place a mini-band just above your knees, and stand with your feet shoulder-width apart. Put your hands together and hold them in front of you. Start by half squat position where your knees are bent and your hips are slightly pushed back.
  2.  Look straight ahead, and keep your torso as upright as possible for the entire exercise with you lower back slightly arched. Tighten your abs, and take a 8 to 10 inch side step with one leg.
  3.  Stay in the half squat position and bring the other leg in. Repeat 10 steps on each side. 10 steps on both sides is one set.
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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