2 minutes reading time
Band: X Walk
Beginner
Equipment
Glutes
Glutes
Equipment
Bands
Bands
Exercise Type
Activation
Mechanics
Compound
Force Type
Push (Unilateral)
The X-Band Walk is a dynamic glute activation drill that targets the glute medius and hip stabilizers. It’s especially useful during warm-ups to prime the body before compound lower-body lifts like squats or deadlifts.
By crossing the band in front of the legs into an “X” shape, you create diagonal tension that challenges lateral movement and stability in the frontal plane—often neglected in traditional sagittal plane training.
Key Benefits:
- Activates glute medius and lateral hip muscles
- Strengthens frontal plane movement and stability
- Enhances hip control and alignment
- Great as a warm-up before lower-body strength work
- Helps reduce risk of knee collapse or imbalance in squats/lunges
- Stand with your feet hip-width apart and loop a resistance band under both feet.
- Grab the ends of the band with your hands and cross them in front of your legs to form an “X.”
- Pull the ends upward slightly to create tension.
- Lower into an athletic stance with knees slightly bent and hips back.
- Step laterally with small, controlled steps while keeping tension on the band.
- After the desired number of steps, reverse direction and repeat.
- Take short, strong steps—avoid letting your feet come too close together.
- Keep hips low and glutes engaged—don’t “bounce” between steps.
- Avoid rotating your torso or letting your knees cave inward.
- Stay in a strong base: feet just wider than shoulders, shoulders over hips, knees soft.
- Think “glute-led” movement, not just side-stepping.
💪 The X-Band Walk is a go-to for glute activation and frontal plane stability. Add it to your warm-up and build hips that are strong, stable, and bulletproof. 🚀
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