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Strength exercises Β· Lower body

Banded side step

Difficulty Isolation movements

How to perform it

Sideways walk with a mini band around your knees or ankles in a slight half squat. Isolates the glute medius and minimus (lateral pelvic stabilizers). Differs from the clam shell in the standing position β€” functional carryover to walking/running and more glute max as a synergist.

Video demo

Equipment

  • Long resistance band (or set) / Mini resistance band (or set)Bodyweight

Muscles worked

Muscles and artwork credits
  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

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Banded side steps

Exercise family Β· pattern: Isolation movements

1 family Β· 1 variationDifficulty
  • Banded side stepCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.