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Exercise guide
Banded Sumo Walk
A wide-stance lateral walk with a loop band above the knees, targeting the glute medius and maximus.
What this exercise works
- Muscles
- gluteus maximus · gluteus medius · quadriceps
- Goals
- hypertrophy · endurance
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Place a loop band just above the knees.
- Drop into a quarter squat with feet wider than shoulder-width.
- Step forward in a wide stance, keeping tension on the band.
- Continue stepping forward, alternating feet, for the prescribed distance.
- Stay low throughout — do not stand up between steps.
Technique cues and common mistakes
- Keep tension on the band the entire set.
- Stay in a quarter-squat — do not stand tall between steps.
- Take small, controlled steps with toes pointed slightly out.