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Glutes · Beginner

Band X Walks

Lateral X-band walk for glute and hip-abductor activation, knee control, and repeatable side-stepping.

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Band X Walks demonstration

Exercise overview

Training details

GlutesAbductorsQuadriceps

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand on the middle of a long resistance band with your feet about hip-width apart and cross its ends in front of you to form an X.
  2. 02Hold the crossed ends near your hips or shoulders, soften your knees, and settle into a shallow athletic stance.
  3. 03Step sideways with the lead foot, then bring the trailing foot in only far enough to restore your starting width without losing tension.
  4. 04Keep both toes mostly forward, your pelvis level, and your knees tracking over your feet.
  5. 05Complete the prescribed steps in one direction, then return with the same short, controlled lateral steps.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMini Band Monster Walk

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTreadmill Incline WalkComparable substituteMini Band Lateral Walk to Calf RaiseComparable substituteRear Lunge with Battling Ropes

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