Side Step with Band at Foot

Loop a small resistance band around your feet.  Positioning the band in this manner maximizes gluteus medius activity and minimizes TFL muscle activity.

Start in a semi-squat position and maintain it throughout the exercises.  Keep tension on the band as you slowly side-step to one side.  Take 3 slow and controlled steps before reversing back to the starting position.  Cycle through side-stepping to each side 3 to 5 times without coming out of the squat or losing tension on the band. Do 2 to 3 sets each day.

It is important to control the position of your knees during this exercise.  Maintain alignment between your hip, knee, and ankle.  Do not allow your knee to cave inwards.  Also, avoid leaning your trunk and shoulders to the side as you take each step.