A side-stepping movement with a looped band to activate the glute medius.
- +Improves hip stability
- +Portable and low-impact
- +Easy to adjust difficulty by band tension
- –May lack challenge for strong athletes
- –Can cause knee strain if form is poor
- –Resistance bands may slip
This exercise targets:
Glutes
Abductors
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Loop the band above your knees (easier) or around ankles/feet (harder)
- Stand athletic: feet hip-width, slight knee and hip bend, core tight, chest up
- Push knees/feet out to create band tension; keep toes pointing forward
- Step sideways 6–12 inches with the lead foot; follow with the other foot without losing tension
- Keep hips level and torso tall; don’t lean or sway
- Let knees track over toes; don’t cave inward
- Take small, controlled steps for 8–15 steps each way; maintain constant tension
- Don’t let the band snap your feet together or turn your toes out