Rubber Band Sidestep

Firms and tightens the muscles of the hip.

Exercise rubber band (DynaBand or ExerRing). Long flat rubber bands that are used for tying pipes or faucets are a good substitute.

Exercise Technique

  1. Tie the rubber band in such a way that it forms a circle around your ankles. The circle should be short enough that when you stand with your feet shoulder-width apart, there is tension on the band. However, it should be long enough that you will be able to move one leg to the side.
  2. Stand with your feet shoulder-width apart, knees slightly bent, hands on hips and abdominal muscles tight. This is your starting position.
  3. Keeping your toes facing forward and your shoulder and hips square (not twisting sideways), take a step to your right with your right foot.
  4. Bring the foot back to your starting position. Do the desired number of repetitions on the same side.
  5. Repeat on the other side.

Performance Tips

  1. Use the muscles of your hip to step sideways while keeping your feet, shoulders and hips facing front.
  2. Keep abdominal muscles tight.
  3. Keep knees slightly bent to keep your balance and avoid knee joint injury.
  4. Keep your weight centered between your legs both in the starting position and as you step to the side.

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