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X Band Side Walk Alternative

12 substitute exercises that target the same muscles

1
Swim Leg Circle demonstration

Swim Leg Circle
2
Glute Bridge Hip Abduction demonstration

Glute Bridge Hip Abduction
3
Resistance Band Monster Walk demonstration

Resistance Band Monster Walk
4
Band Seated Hip External Rotation demonstration

Band Seated Hip External Rotation
5
Resistance Band Standing Hip Abduction demonstration

Resistance Band Standing Hip Abduction
6
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
7
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
8
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
9
Balance Board demonstration

Balance Board
10
Roll Hip Lat Stretch demonstration

Roll Hip Lat Stretch
11
Double Pigeon Pose demonstration

Double Pigeon Pose
12
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the X Band Side Walk trains

Primary Gluteus Medius

Secondary Gluteus Maximus Quadriceps Tensor Fasciae Latae

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