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Band: Diagonal Resistance Walk

Beginner
Equipment
Glutes
Glutes
Glutes
Glutes
Abs
Abs
Abs
Abs
Hamstrings
Hamstrings
Hamstrings
Hamstrings
Equipment
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push (Bilateral)

The Diagonal Resistance Band Walk is a dynamic glute activation exercise that targets the glute medius while also engaging hip stabilizers through diagonal movement patterns. It combines lateral and forward motion, making it more functional than a standard side step.

Perfect for warm-ups, activation work, or as a glute-specific accessory drill, this move helps prepare the hips for squats, lunges, and athletic movement.

Key Benefits:

  • Activates the glute medius and improves hip stability
  • Builds control through multidirectional movement
  • Excellent as a warm-up or burnout set for glute-focused days
  • Promotes neuromuscular coordination and balance
  • Helps prevent knee collapse during compound lifts
  1. Wrap a resistance band around your thighs, just above the knees.
  2. Get into an athletic stance: knees slightly bent, hips flexed, chest tall, and gaze forward.
  3. Keep your feet about shoulder-width apart and maintain tension in the band.
  4. Step diagonally forward and to the side with your lead leg, then follow with your trailing leg—maintaining band tension at all times.
  5. Take 4–6 steps forward diagonally in one direction, then reverse backward diagonally in the same line.
  6. Alternate directions as needed, maintaining posture and control throughout.
  • 🧠 Keep your core braced and your back flat throughout—no arching or leaning.
  • 👣 Feet should never come closer than shoulder width—keep tension in the band.
  • 🍑 Focus on feeling the glute medius—use short, strong steps, not momentum.
  • 🧍 Lean forward slightly with your hips—keep your hip angle below 90°.
  • 🦶 Keep feet flat—don’t let your shoe edges lift.
  • ✋ Having trouble feeling it? Lightly touch your glutes and pause on each step to build the mind-muscle connection.
  • 🔁 If one glute activates less, double the reps on that side to even things out.

💪 The diagonal band walk is a powerful way to target your glutes through functional, cross-body movement. Add it to your routine to step up your strength, stability, and control. 🚀

Gym Mates