What muscles are used in sidewalking with a resistance band? enter image description here

  • 1
    When I saw the title I thought this question was literally going to be about walking on a sidewalk.
    – MJB
    Commented Jul 12, 2017 at 8:50

2 Answers 2


Prime Movers

  • Hip Abductors: Gluteus Medius & Minimus
  • Hip Adductors: Adductor Longus, Brevis & Maximus

enter image description here

Contraction Types

  • Concentric Contraction: Muscle is Shortening and Generating Force
  • Eccentric Contraction: Muscle is Lengthening and Generating Force

Muscle Activation

During each Lateral Step
(Only looking at activation of key hip muscles)

enter image description here

1. Leading (or Moving Leg): Concentric Contraction of the Hip Abductors
(Generating force to both stretch the band & advance your leg)

2. Trailing (or Stance Leg): Eccentric Contraction of the Hip Abductors
(controlling the movement)

After the Step
The leading leg now becomes the weight bearing leg (or stance leg).

enter image description here

3. Leading (or Stance Leg): Concentric Contraction of the Hip Adductors
(controlling the movement)

4. Trailing (or Moving Leg): Eccentric Contraction of the Hip Abductors
(controlling the movement)
Note: The stretched elastic band generates the force to advance your trailing leg

  • Very detailed answer. Thanks for your high quality contributions!
    – MountainX
    Commented Aug 29, 2017 at 7:30

According to this page, the primary muscle being exercised is the gluteus medius.

Illustration of glutueal muscles including the gluteus medius

  • Given that there are two muscles pictured, can you summarize here why the one over the other? That way if "this page" goes away, the answer still makes sense.
    – JohnP
    Commented Jul 13, 2017 at 19:46
  • @JohnP: Quite honestly, they don't really explain it beyond saying that that's what the exercise targets and "If you're doing it correctly, you should feel it in your gluteus medius!"
    – Sean Duggan
    Commented Jul 13, 2017 at 20:07

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