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All exercises

Resistance band shuttle

Beginner

Resistance band shuttle is a isolation resistance band exercise for the abductors, also working the glutes, quads, hamstrings, calves, and abs.

What it works

Primary muscle

Abductors

Also works

GlutesQuadsHamstringsCalvesAbs

Equipment
Resistance band
Movement
Legs
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Place a light-to-moderate loop band around your ankles and stand hip-width with toes forward.
  2. 2Drop into a quarter-squat: hips back, chest up, core braced, knees tracking over toes.
  3. 3Create slight outward tension on the band so the knees don’t collapse inward.
  4. 4Step laterally with the lead foot 12–24 inches, then bring the trail foot in just enough to keep the band taut—no slack.
  5. 5Keep hips level, feet parallel, and weight through midfoot/heels as you shuffle for the prescribed steps or distance.
  6. 6Pause under control, then reverse direction leading with the opposite leg for equal distance.
  7. 7Maintain a steady tempo and neutral spine; avoid torso rotation or letting knees cave inward.
  8. 8Reset if posture or tension is lost before continuing.

What to do instead

  • Resistance band seated hip abductionResistance band
  • Side hip abductionBodyweight
  • Straight leg outer hip abductorBodyweight
  • Side bridge hip abductionBodyweight
  • Lever seated hip abductionMachine

Easier variations

  • Side hip abductionBodyweight
  • Straight leg outer hip abductorBodyweight

Harder variations

  • Side bridge hip abductionBodyweight
Logged today · 90 seconds restResistance band shuttle

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