Resisted Side Stepping: Where Should the Band Go?
Key insights: 60-second read
- Band around the feet is most effective for glute activation – placing the band around the feet elicited the greatest activity in the gluteus maximus and medius without increasing tensor fascia lata (TFL) activity.
- Women showed higher gluteal and TFL activation than men – women consistently activated their hip muscles more during the exercise, likely due to differences in strength and movement patterns.
- The moving limb works harder than the stance limb – especially during the concentric (lifting) phase, the moving limb experienced greater muscle activation increases when the band was moved distally.
- Band placement changes the mechanics – moving the band from knees to ankles increases lever arm and torque, while moving from ankles to feet adds an internal rotation torque that challenges the glutes.
If you've ever been given resisted side stepping as an exercise to strengthen your glutes, you may have wondered: where should the band actually go?
A study published in the Journal of Athletic Training by Lewis and colleagues set out to figure this out. The researchers investigated how different band positions affect glute muscle activation during resisted side stepping – and whether men and women respond differently.
The findings are practical and may change how you think about this common exercise. Let us break down what they found and what it means for your training or rehabilitation.
On this page
1. Why This Study Matters
Weakness or reduced activation of the hip abductors and external rotators may have links to a range of lower extremity injuries, including patellofemoral pain, IT band syndrome, and hip pain. Resisted side stepping is a common exercise used to address this weakness.
"Weakness or decreased activation of the hip abductors and external rotators may be associated with lower extremity injury, especially in females."
However, a common concern with resisted side stepping is that it also activates the tensor fascia lata (TFL). The TFL is a hip abductor, but it also produces an internal rotation torque – which may actually exacerbate any abnormal movement pattern that you are trying to fix. So, the goal is to find a band position that maximises glute activation while minimising TFL activity.
2. What the Researchers Did
The study involved 22 healthy adults (11 men, 11 women) who performed resisted side stepping with the band in three different positions:
- Around the knees
- Around the ankles
- Around the feet
The researchers measured muscle activity using surface electromyography (EMG) for three muscles:
- Gluteus maximus
- Gluteus medius
- Tensor fascia lata (TFL)
They also tracked movement patterns – trunk inclination, hip and knee flexion, and hip abduction excursion – to understand how the body moves during the exercise. Importantly, they analysed both the moving limb (the leg stepping out) and the stance limb (the leg standing on the ground), as well as the concentric (lifting) and eccentric (lowering) phases of each step.
3. Key Findings
The Band Around the Feet Was the Winner
- Gluteus maximus and medius: Activity increased as the band was moved from the knees to the ankles and then to the feet. The feet position produced the highest glute activation.
- Tensor fascia lata (TFL): Activity increased when the band was moved from the knees to the ankles, but there was no further increase when the band was moved from the ankles to the feet.
- Conclusion: A band around the feet gives you the best of both worlds – maximal glute activation without additional TFL involvement.
The researchers noted that the moving limb showed larger increases in muscle activity when the band was moved to the feet compared with the stance limb. This is because the moving limb is off the ground and has to stabilise against the rotational torque created by the band, whereas the stance limb is supported by the floor.
Key Biomechanical Insight: When the band is placed around the feet, it creates an internal rotation torque that the glutes have to work against. This is why the feet position is so effective – it challenges the glutes in a way that directly counters the movement pattern you are trying to fix.
4. Why Band Placement Matters
So, why does moving the band down the leg make such a difference? It comes down to torque and leverage.
From knees to ankles: Moving the band from the knees to the ankles increases the lever arm (distance from the hip) and increases the force needed from the hip to counteract the band. This is why muscle activity increased for all three muscles when the band was moved down.
From ankles to feet: Moving the band from the ankles to the feet creates an internal rotation torque. The band pulls the feet rotationally towards each other, and the glutes must work to keep the leg pointing forward. This additional challenge is why the glutes continued to work harder, but the TFL did not increase further – because the TFL actually produces internal rotation, so it is not the primary muscle needed to counter this torque.
"Placing the band around the feet created an internal-rotation torque throughout the lower limb, which was countered by the gluteal muscles generating an external-rotation torque."
5. Sex Differences
One of the most interesting findings from this study was the difference between men and women.
- Women had higher muscle activation: Women consistently showed greater activation in the gluteus medius and TFL compared with men. This may be due to relative differences in him muscle strength, requiring more effort to perform the same task.
- Women moved differently: Women performed the exercise with more forward trunk inclination (about 8 degrees more) and greater hip abduction excursion (2.2 degrees more) than men.
- TFL activation pattern differed: During the eccentric (lowering) phase, men activated their TFL more in the moving limb, while women activated theirs more in the stance limb.
6. Clinical Takeaways
So, what can you take away from this research?
Practical Recommendations
- For targeting glutes: Place the band around the feet. This position maximises gluteus maximus and medius activation without increasing TFL activity.
- For women: The higher activation levels suggest that women may need to be slightly more mindful of fatigue and form, but they also may be getting a better workout from the same exercise.
- For the moving limb: The moving limb works harder than the stance limb, especially when the band is around the feet. If you are only working one side, consider that the moving limb may be getting a different stimulus.
- Combine with other exercises: While resisted side stepping is a great exercise for targeting the glutes, strengthening alone may not change movement patterns.
- Consider individual differences: The study found that women had more forward trunk inclination and greater hip abduction excursion, so individual technique matters. Ensure good form regardless of the band position.
7. Study Limitations
- Healthy participants: The study involved healthy, asymptomatic individuals. The findings may not apply directly to people with pain or injury.
- Small sample size: Only 22 participants (11 men, 11 women) were included, which limits the generalisability of the findings.
- Controlled environment: The exercise was performed in a laboratory setting with a fixed step width, which may not reflect how people perform the exercise in real life.
- Band resistance not measured: The researchers did not measure the exact resistance provided by the band, so the torque increases were inferred rather than directly measured.
This research provides valuable evidence for a common clinical question: where should the band go for resisted side stepping? The answer is clear – if you want to target the glutes without over-activating the TFL, place the band around the feet.
If you are an athlete, a coach, or someone recovering from a hip or knee injury, this simple adjustment could make a meaningful difference in your rehabilitation or training outcomes.
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- Grant
Frequently Asked Questions
Where should I place the band for resisted side stepping?
Based on this research, placing the band around the feet (at the metatarsal heads) is most effective for targeting the gluteus maximus and medius without increasing tensor fascia lata (TFL) activity. This position challenges the glutes to resist both abduction and internal rotation.
Is resisted side stepping better for men or women?
Both men and women benefit from the exercise, but the study found that women showed higher muscle activation across most muscles, performed the exercise with more forward trunk inclination, and had a different TFL activation pattern. This suggests women may be working their hips harder during the exercise, but it also highlights the importance of individual technique and form.
Does the moving limb or stance limb work harder?
The moving limb tends to work harder, especially when the band is placed around the feet. This is because the moving limb has to stabilise against the rotational torque created by the band while off the ground, whereas the stance limb is supported by the floor.
Can resisted side stepping help with knee pain?
Yes. Weak hip abductors and external rotators are associated with conditions like patellofemoral pain and IT band syndrome. Strengthening these muscles through exercises like resisted side stepping may help address the underlying movement patterns that contribute to knee pain.
One key insight from this research
"Placing the band around the feet during resisted side stepping maximises gluteus maximus and medius activation while minimising TFL activity – making it the ideal position for targeting the muscles that resist hip adduction and internal rotation."
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. DOI: 10.4085/1062-6050-46-16
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