Lateral Squat Walks

Loop Resistance Band


The lateral squat walk exercise is a great way to strengthen your hip abductor muscles in a functional position, providing increased strength and stability of your pelvis during walking and other everyday activities. Your hip abductor muscles are also important for maintaining balance.

Set up

Stand with a loop resistance band around both ankles. Assume an athletic stance with your feet hip width apart and a slight bend in both knees.


Keeping your knees bent in a mini squat position and your pelvis level, reach your leading leg out to the side. Control your trailing leg and bring it to a hip width position. Repeat to the same side so that you are essentially walking sideways for 5 repetitions as space allows. Then reverse direction.


  • Make sure you keep your pelvis level. Do not allow your leading leg hip to hike as you reach your leg out to the side.
  • Do not rotate your pelvis. Your hip bones should be facing forward throughout the exercise.
  • Make sure you do not allow your knees to fall inward of your toes. Your knees should stay over your toes throughout the exercise.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Modified Side Plank with Clam with Band

View exercise

Standing Alternate Hip Flexion with Band

View exercise

Walking Lunge with Weight

View exercise