We all know walking is great for general fitness. Brisk walking in particular gets a lot of attention for weight loss because it’s easy, low-impact, and accessible. But if you’ve been walking the same route for weeks and aren’t seeing much progress on the scale or in the mirror, it might be time to shift gears—literally. It’s time to try lateral walking.
Lateral walking, also known as side stepping, moves your body in a completely different direction—literally. Instead of walking forward in a straight line, you’re stepping side to side. Sounds simple, right? But here’s the thing: lateral movement engages muscles that forward walking just doesn’t touch, especially your inner thighs, outer hips, glutes, and obliques. It also forces your core to stabilize your body with every single step.
If you’re looking for a way to tone your lower body, boost your calorie burn, and break out of a boring routine, lateral walking might be the secret weapon your weight loss journey is missing.
What Exactly Is Lateral Walking?
Lateral walking is a form of locomotion that involves side-to-side movement. It can be as basic as side-stepping across your living room or as structured as resistance band lateral walks at the gym.
The movement targets lateral stabilizers—muscles like the gluteus medius, tensor fasciae latae (TFL), adductors, and obliques. These muscles are often weak or underused because most of our daily movement (like walking, climbing stairs, or biking) happens in a forward or backward plane.
Why Lateral Walking Burns More Fat Than You Think
While it doesn’t look intense, lateral walking is incredibly effective for weight loss and body shaping, especially when paired with clean eating and consistency.
Here’s why it works:
1. Targets Hard-to-Reach Muscles
Brisk walking barely touches the outer hips or inner thighs. Lateral walking turns them into primary movers. Strengthening these areas helps build lean muscle, which boosts metabolism and helps your body burn more calories—even at rest.
2. Improves Core Activation
Each step in lateral walking challenges your balance. This forces your core to stay engaged the entire time, helping to tone your abs and improve posture.
3. Raises Heart Rate in a Low-Impact Way
You don’t need to run or jump to get your heart pumping. Side-stepping, especially with resistance bands or in a circuit, can quickly elevate your heart rate and keep it up. That means fat loss without the joint stress.
4. Prevents Plateaus
Doing the same workout over and over can lead to a plateau. Lateral walking introduces new movement patterns, which keeps your body guessing and your progress moving forward.
5. Corrects Muscle Imbalances
Many people have tight hips and weak glutes from too much sitting and forward-only motion. Lateral movements restore balance to your body and reduce the risk of injury, especially in knees and lower back.
5 Lateral Walking Variations for Weight Loss
You can do lateral walking anywhere—from your living room to the track at your local park. And the best part? You don’t need much space or any fancy gear. Here are five killer variations to try:
1. Basic Lateral Walk (No Equipment)
Best for: Beginners, warm-ups, low-impact cardio
How to do it:
- Stand with feet hip-width apart, knees slightly bent
- Step your right foot to the side, then bring your left foot to meet it
- Repeat 8–10 steps to the right, then reverse
Do: 3 rounds of 10 steps each direction
Pro Tip: Stay low with a soft bend in your knees. The lower you stay, the more your thighs and glutes engage.
2. Resistance Band Lateral Walk
Best for: Lower body sculpting, glute activation
How to do it:
- Place a resistance band around your thighs or ankles
- Get into a shallow squat
- Step side to side slowly, keeping tension in the band
Do: 3 sets of 10–12 steps in each direction
Pro Tip: Don’t let your feet come too close together—it defeats the purpose. Keep space between steps.
3. Lateral Walking on a Treadmill
Best for: Gym-goers looking to mix it up
How to do it:
- Set treadmill to a slow speed (1–2 mph)
- Turn sideways, hold the rail lightly, and side-step
- Walk for 1 minute, then switch sides
Do: 3–4 rounds per side
Pro Tip: Start slow and focus on balance. Once confident, increase the incline for a real leg burner.
4. Lateral Step with Knee Lift
Best for: Fat burn, coordination, core activation
How to do it:
- Step to the right, then lift your left knee toward your chest
- Step to the left, then lift your right knee
- Add arm movements to increase intensity
Do: 2 minutes non-stop
Pro Tip: Add a hop for more cardio if your knees allow. Keep your core tight with each lift.
5. Lateral Walk in a Circuit
Best for: Full-body calorie burn
Circuit Example:
- 1 minute Lateral Band Walk
- 1 minute Jumping Jacks
- 1 minute Bodyweight Squats
- 1 minute Side-to-Side Steps
- 1 minute Plank Hold
Repeat: 2–3 rounds
Pro Tip: Use this as a finisher after strength training or walking. It’ll fire up your metabolism without crushing your joints.
How to Add Lateral Walking to Your Routine
The beauty of lateral walking is that it doesn’t need to replace your current workout—it adds value to it.
Here’s how:
- Warm-Up: Do a few sets of banded lateral walks before a leg day or strength session
- Cool-Down: Use slower side steps to wind down your heart rate after cardio
- Standalone Workout: Try 15–20 minutes of mixed lateral walking styles on active rest days
- Home Cardio: If you’re skipping the gym, build a mini at-home circuit using variations above
Start with 3 sessions a week, then build to daily movement once your body adapts.
What Results Can You Expect?
When done consistently, lateral walking can lead to:
- Toned inner and outer thighs
- Stronger, rounder glutes
- Improved core strength and stability
- Better hip mobility and joint health
- Sustainable fat loss—especially in stubborn areas
And maybe best of all? It’s fun. It’s refreshing. And it reminds you that fitness doesn’t have to be one-size-fits-all or forward-only.
Final Thoughts
If you’ve hit a wall with traditional walking or want a way to tone your lower body while still torching fat, lateral walking is your next move—literally. It challenges your body in new ways, lights up underused muscles, and delivers results you can feel and see.
