How to do it
You need: A resistance loop band.
Place a resistance loop around both legs just above the knees, or around your ankles for more challenge. Stand with your feet hip-width apart and sink into a quarter-squat with your knees slightly bent.
- Keeping the slight knee bend, step sideways with one foot against the band's pull.
- Bring the trailing foot in to follow, but only back to hip-width so the band stays under tension.
- Take several steps in one direction, then step back the other way.
- Stay low in the quarter-squat the whole time.
Form cues
- Your knees stay apart and in line with your feet, pushing gently out against the band.
- Your trunk stays upright and level - your hips do not rock side to side.
- The work is felt in the sides of your buttocks.
Common mistakes
- Letting the knees drift together as you step.
- Standing up tall between steps and losing the band tension.
- Taking such big steps that your trunk sways.
Safety: Stop and message your physio if the pain at the front of the knee builds during or after the exercise.