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BIM Lab: Lateral Band Walks

Lateral Band Walks (also known as Monster Walks) can be done with a circle band. However you can also do “x-band walks” with a flat band.

The nice thing about this exercise is that it targets your gluteus medius muscle while also engaging your gluteus maximus and TFL (tensor fasciae latae) muscles. Studies have shown that the more distal (or further away) the band is placed from your glutes the greater activation you will get – because it places more stress on the muscles. So, if you want to get the highest level of glute activation, place the band around your feet. But be mindful before you do this. It’s important to master your technique and allow yourself to focus on the proper muscle utilization BEFORE you jump to the most challenging variation.

In other words, if this exercise is new for you start with a band at knee height and progress accordingly.

Here are some key things to focus on when performing your Lateral Band Walks:

  1. Maintain an athletic stance (knees bent, chest up, core tight)
  2. Hips, knees, and feet should be square and be aligned forward
  3. As you walk lateral focus on leading the movement with your heel and don’t let your foot turn outwards
  4. Keep your reps high and change directions regularly so you don’t lose form

If you have questions about this exercise (or others) please contact us.

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About the author

Andrea Lawson has been a practicing Kinesiologist since 2008 and is the founder of Balance in Motion, a training facility created for people to rehabilitate from injuries, improve athletic performance, and crush their health and fitness goals. She is passionate about providing a space where anyone can step foot in and feel both comfortable and productive no matter the injury, age, or stage they may be at in their fitness journey. With this vision, Andrea has witnessed her clients achieve goals they never thought possible, and gain unmatched levels of confidence in themselves, helping them to Go Beyond Better.