Heel Elevated Sidestepping with Lateral Resistance

Instructions

1. Place a looped resistance band around the inside of one ankle so it creates a lateral pulling force on that leg.

2. Stand tall with your feet about hip-width apart.

3. Begin stepping sideways in the direction away from the band.

4. Keep your feet pointed forward.

5. Bring the other foot in without letting the band pull you out of alignment.

6. Continue sidestepping.

7. Repeat in the other direction if instructed.

Common Compensations

• Do not let the knee cave inward on the banded side.

• Do not let the foot of the banded side collapse inward or roll outward without control.

• Do not lean your trunk side to side to compensate for the band pull.

• Do not let the band snap the leg inward between steps.

• Do not take steps so large that you lose balance or alignment.

• Do not rush the movement.

Extra Info

• You should feel this mostly in the outer hip and glute muscles, especially on the side working against the band pull.

• You may also feel the foot and ankle stabilizers working harder on the banded side.

• The goal is to maintain alignment while moving sideways against an uneven pull.

• Smaller, controlled steps are usually better than bigger steps with poor control.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.