Procaryote
Hip · Strengthening

Lateral steps with resistance band around the knees

Lateral steps with resistance band around the knees, 3 sets, 12 repetitions per side

Illustration of the Lateral steps with resistance band around the knees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Place a resistance band around your knees, standing with feet hip-width apart. Take a controlled lateral step to the right while maintaining tension on the band, then bring the left foot back to the starting position. Repeat on the other side.

Tips: Keep your back straight and knees slightly bent throughout the movement. Maintain tension on the band to activate 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, resistance band around the knees, feet hip-width apart
Clinical goal
Strengthening of the hip muscles
Also known as
lateral walk with resistance band, 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

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 Seated Hip Abduction with Elastic BandSeated hip abduction with elastic band, 3 sets, 12 repetitions Seated Hip External RotationSeated hip external rotation, 3 sets, 12 repetitions per side

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.