A deceptively simple move.
Stop those weighted one-legged pistol bosu ball squats! Butt exercises don’t have to be so complicated. Sometimes, it’s good to get back to the basics and we’re here to say that the best butt exercise is actually deceptively simple. It’s a lateral walk.
A lateral walk, sometimes also referred to as a crab walk, activates both the gluteus maximus (the main bulk of the butt), and the gluteus medius. The gluteus medius rests higher than the gluteus maximus, and strengthening them both will help you achieve more even strength as well as a tighter behind.
To do this lateral walk exercise you’ll need a resistance band. The video below shows you how to do a lateral walk with either mini bands or larger resistance bands. Use whichever one is available to you. Resistance bands are a great piece of gym equipment to keep at home because they’re cheap, versatile, and occupy nearly no space. You can even keep them in the drawers with your gym clothes.
Start by placing the resistance band around both of your feet and going into a partial squat. You’ll be taking small lateral steps. Focus on keeping your torso stable rather than bobbing up and down. All of your movement should be to the side. These side steps should be small (only a couple of inches per step), but you should still feel the activation in your glutes.
Watch the video below to learn how to properly perform the lateral walk using a resistance band.
Tips to Keep in Mind:
- Maintain the partial squat position throughout the exercise. If it burns, it means it’s working!
- Keep your torso steady. Your movement should be lateral, not up and down.
- Small steps. You should feel your glutes activating when your foot pushes against the resistance band.
- Take 5 to 10 steps in one direction and then reverse to the other side. We suggest doing 4 to 5 rounds.
Using Lateral Walks in Your Routine:
We recommend pairing lateral walks with other butt and lower body exercises. We have a couple of workouts that also use resistance bands, such as 7 Resistance Band Exercises to Burn Fat and Build Muscle and How to Tighten Your Butt with Resistance Bands. These workouts might give you some great ideas of exercises you can do without any extra equipment.
Let us know if these lateral walks got your glutes burning in the comments!
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