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Side glutes · ●●● Difficulty 1 of 3
Banded Lateral Walk
Gluteus medius · gluteus minimus
Targets the side glutes that shape the upper-outer hip area (where hip dips are). Perfect as a warm-up or finisher.
Set up
- Loop a mini band just above your knees.
- Sit into a quarter squat, chest proud, hands on hips.
How to do it
- 1Step sideways with your leading foot, pushing your knees out against the band.
- 2Follow with the trailing foot — never let your feet touch.
- 3Keep your hips low and level the whole time.
Form cues
- Stay low
- Knees push out
- Small, controlled steps
Common mistakes
- Standing up tall
- Waddling side to side
- Feet snapping together
Make it work for you
- Easier
- Lighter band or band at the knees
- Harder
- Band at the ankles or feet
- Bands
- Mini band above knees
- Dumbbells
- Mini band above knees
- Gym
- Mini band or cable
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For your banded lateral walk
The one thing every home program needs
Fabric booty bands (set of 3)
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More side glutes
Side glutes · Bodyweight+
Clamshell
A gentle, effective side-glute isolation. Ideal on recovery days and for anyone with sensitive knees or back.
How to do itSide glutes · Gym
Hip Abduction Machine
Lean forward slightly to shift the work into the upper glute. Controlled reps with a pause beat heavy, bouncy ones.
How to do it