X Band Walk. How-to, proper form and tips

X Band Walk icon

The X-Band Walk is a lateral walk where an elastic band is used to challenge the leg muscles.

Video demonstration

(excerpt from 'X Band Walks'Leave site by Forma Gym)

How to and step by step instructions:

  1. Step the elastic band with both feet, shoulder-width apart.
  2. Cross the band end points, so that one hand holds the band coming from the other foot, both forming an X.
  3. Walk to the side, moving one leg away from the other, and then bring the other one close.

Hints & tips:

  • Keep a slight bend in the knees while walking.


  • Increase muscular strength on glutes and hip abductors.
  • Stabilizes the ankles, knees and hips.
  • Great warm up exercise.

Counting & gamification:

  • Count the walked distance in meters.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Glutes, Hip Abductor

Secondary muscles: Abs

Muscle: Glutes

Category: Strength