This dynamic banded stepping exercise combines hip abduction and hip extension, targeting the gluteus medius and gluteus maximus while also challenging hip and pelvic stability. It is commonly prescribed to improve lateral hip strength, lower-limb control and the ability to maintain good knee alignment during walking, running, stairs and other functional activities.
- Place a resistance band around your legs, just above your knees.
- Stand with your feet approximately hip-width apart and keep gentle outward tension on the band.
- Soften your knees slightly and keep your trunk upright and pelvis level.
- Step one leg out to the side, keeping your toes facing forwards and maintaining tension on the band.
- Return towards the starting position with control, without allowing your knees to collapse inwards.
- Next, step the same leg backwards
- Return with control, then continue alternating between the sideways and backward stepping movements as instructed.
- Keep your weight controlled over your supporting leg and your pelvis steady throughout.
- Complete repetitions as prescribed by your physiotherapist.