Skill Level
Beginner
Equipment
Small Bands
Target
Glutes
Also Helps
Hip Flexor, Quads, Hamstrings
The Banded Sumo Walk is a fantastic glute, hip flexor, quad, and hamstring exercise that only requires small bands and can be modified for any fitness level.
How To Do The Banded Sumo Walk
- Place desired band strength on the floor and step into it.
- Separate your feet until there is tension in the band. This is your starting point, the tension should never be less than this until you’re done with the set.
- Step laterally, increasing the tension of the band. Once your first foot is planted, control your other foot as it returns to your starting distance. The band will have tension the entire time.
Common Mistakes
- Do not let the band loosen until the set is over.
- Try to keep your back straight.
- Make sure your knee doesn’t cave inward!
Exercise Progressions
Once you’ve mastered the standard Banded Sumo Walk, increase band strength or try placing the band around your feet.
Exercise Regressions
If the standard Banded Sumo Walk is too difficult, lower the strength of the resistance band or place it higher up on your leg. Don’t go too far passed the knees, as this will ruin the benefit of the exercise.
That’s it!
