Band Side-Step
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place a mini resistance band around your legs, ideally just above your knees, though it can be placed around your ankles for increased challenge. Stand with your feet hip-width apart and knees slightly bent in a quarter-squat position. Place your hands on your hips to help maintain balance and torso position.
Movement
Engagement: Keep your core braced and maintain tension on the band by pushing your knees slightly outward.
Lateral Step: Take a step to the side with one foot, moving against the resistance of the band.
Follow: Bring the opposite foot toward the leading foot, maintaining the hip-width distance to keep the band under constant tension. Do not bring your feet all the way together.
Maintenance: Stay low in your semi-squat throughout the entire movement. Avoid fully straightening your legs between steps.
Tips for Success
Ensure your toes are pointing forward rather than outward.
Control the movement; do not let the band snap your legs back together.
Keep your chest up and a slight hinge at the hips.