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Standing Band Slides

IntermediateStrengthTier T2

Stand with a loop band around both ankles and one foot on a towel on a hard floor. Push through both feet against the band to slide that leg out to the side, letting your pelvis move across with it. Repeat, then switch legs.

Targets: Hip

Stop if

Some level of discomfort is acceptable across this exercise programme, advised at no more than 3 to 4 out of 10 on a 1-10 scale.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band + towel

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Loop the resistance band around both ankles and place your right foot on a towel on a hard floor; with knees slightly bent, push equally through both feet against the band to slide the right leg out to the side, keeping the body central over the two legs so the pelvis moves across with the sliding leg; repeat, then switch to the other leg.
  • Some level of discomfort is acceptable during these exercises, advised at no more than 3 to 4 out of 10; your treating physiotherapist will guide which exercises and progressions are appropriate for you.
  1. A woman standing with a resistance band looped around both ankles and her right foot resting on a folded towel beside her left foot, knees slightly bent, body upright.

    Step 1 of 3

    Stand with a loop resistance band around both ankles and your right foot on a towel, feet together, knees slightly bent.

  2. Standing Band Slides - Step 2: Push equally through both feet against the band to slide your right leg out to the side, letting your pelvis move across with it. Repeat, then switch legs.

    Step 2 of 3

    Push equally through both feet against the band to slide your right leg out to the side, letting your pelvis move across with it. Repeat, then switch legs.

  3. A woman standing with a resistance band looped around both ankles and her right foot resting on a folded towel beside her left foot, knees slightly bent, body upright.

    Step 3 of 3

    Stand with a loop resistance band around both ankles and your right foot on a towel, feet together, knees slightly bent.

Breathing

  • Breathe normally throughout.

Safety Information

When performing these exercises, some level of discomfort is acceptable; no more than 3 to 4 out of 10 on a 1-10 pain scale is advised. The treating physiotherapist will help guide the person through the most appropriate exercises for them. If symptoms or the condition worsen, or there is any concern, contact a GP, 111 or 999. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.