Toe Sidestepping

Instructions

1. Place a looped resistance band around your ankles.

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

3. Rise up onto the balls of your feet and keep your heels lifted.

4. Create light tension on the band before you start moving.

5. Stay up on your toes as you step sideways with one foot.

6. Follow with the other foot without letting the band go slack.

7. Keep the steps small and controlled so you can stay lifted on the balls of your feet.

8. Continue sidestepping in one direction for the prescribed number of steps.

9. Then repeat in the other direction.

Common Compensations

• Do not let your heels drop to the ground.

• Do not let the knees cave inward against the band.

• Do not let the band snap your feet back together.

• Do not take steps so large that you lose balance or your toe position.

• Do not lean your torso side to side as you step.

• Do not grip the floor excessively with your toes.

Extra Info

• You should feel this mostly in the calves, feet, and outer hip muscles.

• You may also feel the ankles and core working to help you stay balanced on your toes.

• The goal is to keep steady band tension while staying lifted and moving with control.

• Smaller steps usually help you maintain better form.

• You should not feel sharp pain in the feet, ankles, knees, hips, or low back.