Procaryote
Hip · Strengthening

Lateral steps with ankle resistance band

Lateral steps with ankle resistance band, 3 sets, 12 repetitions per side

Illustration of the Lateral steps with ankle resistance band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Place a resistance band around your ankles and stand upright with knees and hips slightly flexed. Take a controlled lateral step with one foot, then bring the other foot back without crossing the legs, keeping the knees aligned with the feet and the pelvis stable.

Tips: Ensure your knees do not collapse inward and maintain an upright posture. Control the movement carefully to effectively strengthen the hip muscles.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance band
Starting position
Standing, knees and hips slightly flexed, resistance band around ankles
Clinical goal
Strengthen the muscles around the hip to improve stability and mobility
Also known as
lateral walking with resistance band, lateral movement with elastic, side step with elastic band

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Lateral steps with resistance band around feetLateral steps with resistance band around feet, 3 sets, 12 repetitions per side Lateral steps with resistance band around the kneesLateral steps with resistance band around the knees, 3 sets, 12 repetitions per side Pelvic Lift in 90/90 PositionPelvic lift in 90/90, 3 sets, 10 repetitions, hold 2 seconds at the top Prone Mule Kick with Bent KneeProne mule kick with bent knee, 3 sets, 12 repetitions per leg Prone mule kick with extended kneeProne mule kick with extended knee, 3 sets, 12 repetitions per leg Quadruped Hip ExtensionQuadruped hip extension, 3 sets, 12 repetitions per leg Resisted Hip Flexion Side PlankResisted hip flexion side plank, 3 sets, 8 repetitions per side, resistance with elastic band Seated Hip AbductionSeated hip abduction, 3 sets, 12 repetitions

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.