Banded Side Steps
Strength · Week 3+
Wake up the lateral hips, which support the pelvis without overusing the floor.
Set yourself up
- Place a light loop band around both thighs so it sits level, just above the knees. Check it is not twisted and has not slipped below the kneecaps.
- Soften the knees into a shallow quarter-squat, feet hip-width.
Move step by step
- Step sideways slowly, keeping tension in the band the whole time.
- Keep the knees pointing over the toes: don’t let them collapse inward.
- Keep the hips level: don't sway.
- 10 to 12 steps per direction.
Breathing cue
Easy nasal breath. No bracing.
What to feel
- Outer hip of the stepping leg works gently.
- On each weight shift, the loaded sit bone feels heavier and wider.
- Pelvic floor stays soft: never grips to balance.
Common mistakes
- Bouncing the steps.
- Letting the hips drop side to side.
- Letting the band slide below the knees or sit unevenly across the legs.
- Letting the band go slack between steps.
Use a lighter band or no band at all if symptoms increase.
Sources for this exercise
↗Master the lateral band walk for a stronger gluteus medius, ISSA↗Banded lateral walk for hip and knee stability, physiotherapist guide↗Lateral band walks, Horton Barbell
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.