Exercise Profile
  • Target Muscle Group
  • Exercise TypeActivation
  • Equipment RequiredBands
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Glutes Muscle Anatomy Diagram

X-Band Walk Overview

The X-band walk is a popular choice among those looking to activate their glutes as a warm up prior to their main compound lift.

Resistance bands, as used during the x-band walk, provide accommodating resistance. This means the exercise becomes more challenging the close you get to a full contraction.

The X-band walk also trains the body in a frontal plane which is a nice change of pace for bodybuilders who normal train in the sagittal plane.

X-Band Walk Instructions

  1. Set up in a standing position holding one end of a band and looping the other end under your feet.
  2. Cross the band to form an X and pull up on the ends to increase the tension across the band.
  3. Keep the hips low and execute small lateral steps.
  4. Repeat in the opposite direction for the desired number of repetitions.

X-Band Walk Tips

  1. Keep the shoulders level and execute small steps while ensuring that the glutes are working primarily.
  2. Ensure the hips stay stable and there isn’t any excessive rotation.
  3. Sit into the hips and don’t stand up in between repetitions.
  4. Maintain a good athletic base position with your feet slightly wider than shoulder width and your shoulders stacked over your hips. Think: “soft knees, active glutes”.