Side-stepping with a resistance band is a go-to exercise for strengthening the hips, especially the glute muscles that keep your pelvis stable and protect your knees. But did you know that where you place the band (knees, ankles, or feet) makes a big difference in which muscles are working hardest?
A study from Boston University looked at this closely, testing both men and women. Here’s what they found:
● Glute muscles work harder the lower the band goes. Moving the band from the knees → ankles → feet led to more activation of the gluteus maximus and gluteus medius (the key stabilisers of the hip).
● The “feet” position was best for the glutes. Placing the band around the feet boosted glute activity the most, without increasing work from the TFL (a muscle on the outside of the hip that often becomes overactive and linked to hip/knee problems).
● The TFL ramps up mainly at the ankles. Activity in the TFL jumped when the band was moved from the knees to the ankles, but didn’t increase further when moved to the feet.
● Men and women used muscles differently. Women generally showed higher hip abductor activity, more forward lean through the trunk, and greater hip movement during the exercise compared to men.
What this means for you
● If your goal is to maximise glute strength, especially for sport or injury prevention, placing the band around the feet is the most effective option.
● If you’re working on the exercise for the first time, or if you struggle with hip tightness, starting with the
band just above the knees may feel easier and place less load on the TFL.
● As you progress, moving the band lower will challenge the glutes more and help build hip strength that
supports running, football, and everyday movement.
Takeaway:
Small adjustments in exercise set-up can make a big difference. Next time you do banded side steps, think about your band position and what you’re aiming for – whether it’s starting easy, protecting the hips, or really firing up the glutes.
Reference: Lewis, C.L., Foley, H.D., Lee, T.S., & Berry, J.W. (2018). Hip-muscle activity in men and women during resisted side stepping with different band positions. Journal of Athletic Training, 53(11), 1071–1081.
Research Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
