Exercise guide
Bodyweight Lateral Walk
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
The Bodyweight Lateral Walk is a functional movement that targets the gluteus medius and lower body stabilizers, improving hip stability and lateral power. By maintaining a partial squat throughout the movement, you keep the quadriceps and hamstrings under constant isometric tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and toes pointing straight forward.
- Lower your center of gravity by hinging at the hips and bending your knees into a half-squat position.
- Keep your chest upright and clasp your hands in front of your chest for balance.
How to do it
- Take a controlled step to the side with your lead leg, maintaining the squat depth.
- Follow with the trailing leg, stepping it inward until your feet return to the original hip-width distance.
- Exhale as you step out and inhale as you bring the trailing leg in, keeping a steady, rhythmic tempo.
- Continue the lateral movement for the desired distance or repetitions before reversing direction.
Form checklist
- Keep your knees tracking directly over your toes; do not let them cave inward.
- Maintain a consistent squat depth throughout the entire set without standing up.
- Ensure your feet remain parallel to each other and do not point outward.
- Keep your weight distributed through the mid-foot and heels rather than shifting to the toes.
Pro tips
- Focus on 'pushing' the floor away with the trailing leg to initiate the step, which increases glute activation.
- Never let your feet touch or come closer than hip-width to maintain constant tension on the hip abductors.
Make it harder
- Increase the depth of the squat to a full parallel position to significantly increase the demand on the quads and glutes.
- Perform the movement at a slower tempo, taking 3 seconds for each lateral step to maximize time under tension.
Frequently asked
- What muscles does the bodyweight lateral walk work?
- The bodyweight lateral walk primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the bodyweight lateral walk?
- The bodyweight lateral walk requires no equipment — just your body weight.
- Is the bodyweight lateral walk good for beginners?
- Yes. The bodyweight lateral walk is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Bench Lateral Step UpIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius