How do you perform this exercise?
- Place a light-to-moderate loop band around your ankles and stand hip-width with toes forward.
- Drop into a quarter-squat: hips back, chest up, core braced, knees tracking over toes.
- Create slight outward tension on the band so the knees don’t collapse inward.
- Step laterally with the lead foot 12–24 inches, then bring the trail foot in just enough to keep the band taut—no slack.
- Keep hips level, feet parallel, and weight through midfoot/heels as you shuffle for the prescribed steps or distance.
- Pause under control, then reverse direction leading with the opposite leg for equal distance.
- Maintain a steady tempo and neutral spine; avoid torso rotation or letting knees cave inward.
- Reset if posture or tension is lost before continuing.
Which other muscles are involved?
Glutes, Quads, Hamstrings, Calves, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
