How to do a Loop Band Side Step
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Side Step
Target muscles worked
Instructions for Proper Form
This lateral movement exercise strengthens the hips, glutes, and thighs, improving stability and promoting muscle balance. The loop band adds resistance to each step, increasing the effectiveness of the movement for strengthening the abductor muscles and enhancing overall lower body power and agility.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Place the band under the midfoot area and twist the band one time to create an X.
- Grip the band with both hands shoulder-width apart.
- Bend the knees slightly with hips pushed slightly back and keep your chest facing forward throughout the exercise.
- Brace your core and slowly step to the side with one foot and your stance should be well outside shoulder-width.
- Step the other foot in the same direction while maintaining decent tension in the band.
- Continue to step in the same direction until the set is complete.
- Repeat movement in the other direction when the set is complete.
Alternative Exercises to Loop Band Side Step
1. Mini Loop Band Standing Hip Extension
43 mSCORESWAPPED 93 TIMESMini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.
- Beginner
- Glutes
- Mini Loop Bands
2. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 88 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
3. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 88 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
- Beginner
- Abductors
- Mini Loop Bands
4. Single Leg Kickback
86.2 mSCORESWAPPED 85 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
5. Loop Band Glute Kickback
25.1 mSCORESWAPPED 59 TIMESAn isolation exercise, the Loop Band Glute Kickback targets the glutes with enhanced resistance from the loop band. It's excellent for sculpting and strengthening the glutes, offering a range of motion and resistance not easily achieved with weights.
- Beginner
- Glutes
- Loop Bands
6. Mini Loop Band Fire Hydrant
47.8 mSCORESWAPPED 55 TIMESThis is an isolation movement that targets your glutes. The exercise involves kneeling on all fours, and raising one leg out and up against the resistance of a mini loop band. The use of a mini loop band helps to add resistance to this exercise, especially at the end of your range of motion.
- Beginner
- Glutes
- Mini Loop Bands
7. Standing Leg Side Hold
35.4 mSCORESWAPPED 52 TIMESStanding Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.
- Beginner
- Glutes
8. Hip Thrust
97 mSCORESWAPPED 51 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
9. Kettlebell Swing American
83 mSCORESWAPPED 50 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells
10. Single Leg Hip Thrust
80.4 mSCORESWAPPED 47 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes