Glute Walk
The glute walk is a resistance band exercise that targets the gluteus medius and hip abductors through lateral banded walking. Maintaining a squat position while resisting the band encourages continuous glute activation and improves hip stability.
How to do it
- Loop a resistance band just above your knees and stand with feet shoulder-width apart.
- Lower into a quarter squat position and push your knees outward against the band.
- Take a step to one side with your right foot, then bring your left foot to follow.
- Continue stepping laterally for the desired number of steps, then reverse direction.
- Keep tension on the band throughout and maintain the squat position during all steps.
Form cues
- Keep a continuous quarter-squat position throughout the walk.
- Push your knees outward against the band at all times.
- Take controlled, steady steps without letting your feet touch.
- Maintain an upright posture with a braced core.
Breathing: Breathe smoothly and naturally throughout the movement, avoiding holding your breath during lateral steps.
Common mistakes
- Letting knees cave inward, which reduces tension on the target glute muscles.
- Standing completely upright, which shifts the work away from the hips.
- Taking steps that are too wide, causing you to lose balance or snap your feet together.
Muscles worked
Primary: glutes. Secondary: hip abductors, quads.
Suggested sets & reps
Get fitter
3 sets × 12–15 steps per direction, rest 60 s
Lose weight
3 sets × 15–20 steps per direction, rest 45 s
Build muscle
3–4 sets × 10–12 steps per direction, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp hip or knee discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the glute walk?
You should feel it working the outer part of your hips and glutes. A mild burning sensation is normal.
Should I place the band above or below my knees?
For beginners, placing the band just above your knees is the most comfortable and stable starting position.
How often can I do glute walks?
You can perform them 2 to 3 times a week as part of your lower body warm-up or accessory routine.