Resistance Band Side-Stepping
Strengthens the hips and ankles with side-to-side stepping against a band.
What it helps
Strengthens the side-hip muscles through movement, the way you actually use them — great for stability and a level stride.
How to do it
- Place a loop band around your legs (above the ankles or knees).
- Step sideways against the band's resistance, keeping tension.
- Step several times one way, then back.
Tips
- Keep your steps controlled and your knees tracking forward.
Commonly done as 2-3 sets of 10 each way, several times a week.
Where this appears in recovery
Resistance Band Side-Stepping is part of 22 recovery programs, most often at the return to running (months 5–9), return to running (months 4–9) and strength & function (months 3–6) stages, among others. Each program shows how it fits alongside the other movements:
- ACL Revision Reconstruction exercise guide
- PCL Reconstruction exercise guide
- Microfracture (Knee Cartilage) exercise guide
- ACL Reconstruction exercise guide
- Hip Arthroscopy with FAI Decompression exercise guide
- Hip Arthroscopy with Labral Repair exercise guide
- Peroneal Tendon Repair exercise guide
- Meniscal Repair exercise guide
- MCL Reconstruction exercise guide
- Meniscal Allograft Transplantation exercise guide
- Lisfranc Injury ORIF exercise guide
- MPFL Reconstruction (Patellar Stabilization) exercise guide
- …and 10 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.