Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Banded Lateral Walk

BandIsolationEasy to learn
Front
Back
Primary

Works

Glutes

You need

Bands

How to do itPictures · 3 steps
1Start
2Step out
Main muscles
  1. 1Band above the knees or at the ankles
  2. 2Half squat, step out sideways
  3. 3Keep tension, no feet snapping together

Most common mistake

Standing up straight so the glutes switch off.

Watch a demo
D
For glutes
#29 of 29
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Research
38
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 38
Target tensionGood
Loaded stretchWeak
ProgressionWeak
Low costExcellent

A good warm-up, but too little load to drive much growth.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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