Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created independently by Move Better. Feel Great.

STEP BY STEP GUIDE:

1. Set up
Place a loop resistance band around your ankles and stand with your feet approximately hip-width apart so there is light tension on the band.

2. Set your position
Gently bend your knees and hinge slightly at your hips into a shallow squat position. Keep your chest up and your upper body controlled.

3. Align your feet and knees
Keep your feet pointing straight forwards and your knees aligned over your feet. Avoid allowing your knees to collapse inwards.

4. Step to the side
Keeping your upper body stable, take a slow, controlled step to the side with your leading leg. Lead with your heel and keep your foot pointing forwards rather than allowing it to turn out.

5. Bring your trailing leg across
Slowly bring your trailing leg towards your leading leg until your feet return to approximately hip-width apart. Don’t allow your feet to come completely together — maintain tension on the band throughout.

6. Continue and repeat
Continue stepping in the same direction for the prescribed number of repetitions or distance. Then repeat in the opposite direction.

Key point: Keep your hips level and upper body stable throughout the exercise. Avoid swaying from side to side or hiking your hip as you step.

Pro tip: Focus on keeping your toes pointing forwards and leading each step with your heel. You should feel the muscles around your outer glutes working as you control each step.

Regression: If performing the exercise with the band around your ankles is too challenging, position the band just above your knees to reduce the difficulty.