Banded Side Step

Exercise Summary
Primary Muscle(s) Glutes
Secondary Muscle(s) AbductorsAdductors
Equipment Bands
Emphasis Compound
Type Pull

Banded Side Step Instructions

  • Step through a short, circular resistance band and bring the band up to just below the knees.
    • There should be adequate tension in the band.
  • Assume a strong, athletic stance: core is braced, shoulders pinned back, and slight flex in your knees. Your eyes are fixated straight ahead.
    • Knees are forcing the bands out laterally. They should not be tracking inward.
  • Maintaining your posture and keeping your knees flexed, step one leg out laterally (abduct your leg). 
    • Don't 'reach' with your foot. You want to keep your knee and ankle stacked on top of each other.
  • Follow with the opposite leg. Keep the bands taunt, you want constant tension on the bands. 
    • Don't bring your feet together after the completion of a full step.
  • Perform the exercise going to the right and left for a complete set.


  • Keep your knees and ankles stacked on top of each other. This properly develops the stabilizing musculature of the knees and hips.
  • Technique is paramount for this movement. Keep constant tension on the bands. 
  • Maintain the strong, athletic posture throughout the set.
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