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Band: Resistance Side Steps

Beginner

Equipment

Glutes

Abs

Abs

Hamstrings

Equipment

Bands

Exercise Type

Strength

Mechanics

Isolation

Force Type

Push (Bilateral)

The Resistance Band Side Step is a simple yet powerful exercise that targets the glute medius—an often neglected muscle responsible for hip stability and lateral movement. Adding a band adds constant tension, making it a fantastic warm-up or glute isolation drill.

It’s widely used for prehab, injury prevention, and to fire up the hips before squats, deadlifts, or athletic movement training.

Key Benefits:

Activates and strengthens the glute medius
Improves hip and knee stability
Enhances control in lateral movement
Ideal for warm-ups, prehab, or glute-focused training
Helps reduce risk of knee valgus and lower body injury

Place a resistance band just above your knees and stand in an athletic position: knees bent, hips back, torso slightly leaned forward.
Keep your feet at shoulder-width distance—don’t let them come closer.
Step laterally to one side, maintaining constant tension in the band.
Take small, controlled steps without bouncing or shifting your shoulders.
Repeat for the desired number of steps in one direction, then return in the opposite direction.

🍑 Keep your hips slightly back and your torso tilted forward—this helps target the glute medius.
🧠 Don’t let your feet come too close together—keep that band under tension.
🦶 Keep full foot contact with the ground—don’t roll the edges of your shoes.
🧍 Avoid tilting your pelvis backward (no “zipper up” posture).
✋ Not feeling the glutes? Use your hands to tap the area and pause at peak contraction.
🔁 If one glute is less active, perform extra reps on that side until balance is restored.

💪 The resistance band side step is one of the most efficient moves for strong, stable, and activated glutes. Add it to your routine and feel your hips wake up with every step. 🚀

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