If your goal is to build lower body strength , you're probably already practicing your squats , deadlifts, or hip bridges. But you may be missing out on a simple and super effective exercise — the lateral band walk (sometimes affectionately known as a "monster walk").What makes the lateral band walk so beneficial? It recruits not just the glutes but also the hip abductors, muscles that may play a role in low back or knee pain.

The move may look deceptively easy: to perform a lateral band walk, you just slide a loop-style resistance band behind the base of both knees, ankles, or feet, and then step sideways. But if you've ever done a lateral band walk before, you know that the burn builds quickly. In fact, the move can be so tough that it's easy to fall out of proper form.

Common lateral band walk mistakes include accidentally letting the knees cave inward, not maintaining constant tension with the resistance band, or not sitting in a deep enough squat. But form missteps like this can make the move less effective. Here, we'll walk you through exactly how to perform a lateral band walk, including different band placements that offer different benefits and some move variations.

But first, an overview of the benefits of the lateral band walk. Lateral Band Walk: Muscles Worked and Benefits Lateral band walks work the gluteus medius, gluteus maximus, hip abductors, quadriceps, and hamstrings. They also work to improve stability of the hip joint and to strengthen the core .

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