Squat Lateral-Shuffle Band Exercises for Hips

Squat lateral-shuffle exercises work the muscles of your hips and legs. You can change the muscle emphasis depending on which version of the lateral shuffle you perform. Use a circular or figure-8 band for resistance, wrapping one end of the band around each ankle. Choose a band tension that allows you to complete 15 to 20 repetitions of the exercise with good form. If you can easily perform more repetitions, use a heavier band.

  1. Hip Muscles

    • The hip muscles consist of the gluteus maximus, gluteus minimus and gluteus medius. All three muscles are involved in transverse abduction, moving the thigh away from the midline of the body with the hip bent. The gluteus minimus and gluteus medius are involved in standard hip abduction, moving the thigh away from the midline of the body with the hip straight. The gluteus maximus is the largest and most visible buttocks muscle. The gluteus medius sits in front and above the maximus muscle. It consists of two muscle heads that originate at the top of the pelvic bone, extend down and attach to the top of the femur. The gluteus minimus is a small triangular muscle that sits underneath the gluteus maximus.

    Standard Shuffle

    • For the standard shuffle exercise, maintain a squat stance throughout the movement. Keep your weight back on your heels and look straight ahead with your chest high. Wrap one end of the band around each ankle. Start with your feet about hip-width apart and step out to the side with your right foot. Keep your toes facing forward. Pause for a count and then pull the left foot in. Take your time and do not rush the steps. Focus on proper form.

    Squat and Shuffle

    • The squat and shuffle more actively involves the quadriceps muscles because you complete a full squat repetition with each step. You can adjust the squat and shuffle to target more or less of the gluteus maximus. To minimize involvement of the gluteus maximus, stand with both feet together, step out to the side and then drop into a squat. Stand back up and then pull your feet together. To increase involvement of the gluteus maximus, squat and then step out to the side while you are at the bottom of the squat.

    Athlete Shuffle

    • This version of the lateral shuffle is performed more quickly and explosively than the other two versions. It improves lateral movement for basketball players, baseball players and other athletes who need to move quickly from side to side. Perform this version the same as the lateral shuffle, but don't pause. Step to the side in a quick, continuous motion. Adjust the exercise for your purpose. Take several steps to one side and then reverse direction or alternate steps back and forth.