Band Lateral Step

oec:band-lateral-step

A hip abduction exercise performed by stepping one foot laterally against resistance band tension from an athletic stance.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Hip-Out and Hip-In Lateral Steps, Lateral Band Step, Mini-Band Lateral Step, Resistance Band Lateral Step, Band Lateral Tap

How to do it

Loop a mini-band around your legs, positioned either just above your knees or around your ankles.
Stand tall with feet hip-width apart to create light initial tension on the band.
Hinge slightly at the hips and unlock your knees into a shallow athletic quarter-squat.

Brace your core and shift your center of gravity slightly onto your stance leg.
Step your active foot laterally outward against the resistance of the band.
Tap the ball of your foot lightly on the floor while keeping your hips level and square.
Control the return of your active foot back to the starting hip-width position without allowing tension on the band to go slack.

Exhale as you step outward against the band resistance, and inhale as you return to the starting position.

Bringing the feet all the way together on the return.: Stop the return step at hip-width to maintain continuous elastic tension on the abductors.
Tilting the torso laterally to swing the leg outward.: Maintain an upright, braced torso and move exclusively from the hip joint.
Knee valgus collapse on the supporting stance leg.: Actively engage the glute of the stance leg and track the knee in line with your toes.

Choose a resistance level that allows smooth, controlled steps without lateral trunk swaying.

This record: CC-BY-SA-4.0.