Work Your Butt: Side Stepping Squat With Band
The previous exercises focus mainly on the glute max, but this move is great for working the glute medius, located on the sides of the pelvis, and this muscle can "go to sleep" too. The glute med stabilizes the pelvis and prevents it from swaying side to side. All that swaying can wreak havoc on the knees, hips, and lower back too.
Side Stepping Squat With Band
- Place a resistance band around your ankles. Start with a lighter band and work your way up to a heavier band.
- Begin standing with feet directly underneath your hips and your hands on your hips.
- Squat halfway down and sidestep to the right, leading with your heel to make the glute muscles engage as far as you can manage without allowing your knees to rotate toward each other. Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on keeping your pelvis level as you move sideways.
- Step to the right 10 times, then reverse, stepping to the left 10 times. Repeat for three sets.