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
C
For running
#19 of 19
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Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
TransferFair
Injury protectionFair
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

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  • SSingle-Leg Calf RaiseDumbbell
  • SBulgarian Split SquatDumbbell
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