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Exercises / Hip & gluteal

3D athlete for the lateral band walk (resisted side-stepping)

Lateral band walk (resisted side-stepping)

Strength
Hip & gluteal
Elastic band around ankles or knees

Side-stepping against a band. A squat posture increases gluteal and reduces TFL activity.

Also called monster walk, side step with band, crab walk.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

2-3 sets of 10-15 steps each direction.

Start: Standing in a mini-squat

Steps

Place a band around the ankles (or thighs).
Sit into a partial squat with the trunk slightly forward and knees over the feet.
Step sideways, keeping tension on the band, and let the trailing leg follow without the feet coming together.

Cues

Stay low
Toes forward
Keep the pelvis level

Common mistakes

Standing tall (more TFL)
Knees collapsing inward
Leaning the trunk sideways

Used for

Patellofemoral pain
Dynamic knee valgus
Hip abductor weakness
ACL injury prevention

Evidence (2)

Side-stepping in a squat posture increased gluteal and reduced TFL activity compared with upright standing.1
Sidestep had a high gluteal-to-TFL activation index (64).4

Easier

Clamshell

Harder

Single-leg squat

References (4)

Berry JW, Lee TS, Foley HD, Lewis CL. J Orthop Sports Phys Ther. 2015;45(9):675-682. Resisted side stepping: the effect of posture on hip abductor muscle activation
Distefano LJ, Blackburn JT, Marshall SW, Padua DA. J Orthop Sports Phys Ther. 2009;39(7):532-540. Gluteal muscle activation during common therapeutic exercises
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Selkowitz DM, Beneck GJ, Powers CM. J Orthop Sports Phys Ther. 2013;43(2):54-64. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes