A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. Constant abduction tension fires the gluteus medius — a staple warm-up and rehab drill for hip stability.
What this exercise works
Muscles
gluteus medius · gluteus maximus · quadriceps
Goals
rehabilitation · endurance · hypertrophy
Equipment
Resistance band
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Place a loop band around the legs above the knees (or around the ankles for a harder version).
Stand in a quarter-squat: feet shoulder-width, hips back, chest up, knees tracking over the toes.
Step one foot directly out to the side against the band tension.
Bring the trailing foot in toward the lead — keep tension on the band the entire time, do not let the feet snap together.
Continue side-stepping in one direction for the prescribed reps or distance, then reverse.
Stay low throughout; do not pop up between steps.
Technique cues and common mistakes
Keep the toes pointing straight forward — do not let the lead foot turn out.
Hips stay level; do not rock side-to-side as you step.
If the knees cave inward, the band is too strong — drop to a lighter one.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
