Exercise cues/tips:

• Start in a semi-squat position, with a theraband around the feet  

• Bring the feet apart so the band is on tension

• Now begin to step side-to-side, making sure to control the following leg with the tension on the band

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Muscle groups targeted:

• External rotators

• Abductors 

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Exercise progression:

• Slow the speed of the steps to increase muscle time under tension

 

Exercise regression:

• Place the band around the ankles or knees, which decreases the tension placed on hip external rotators/abductors 

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❗Lewis et al. (2018) found theraband placement around the feet to elicit the greatest EMG activity of hip external rotators and abductors, compared to the theraband being placed around the ankles or knees. 

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