Christopher Ellis shows how to do the Standing Box Drill, a lateral glute activation exercise using a thick loop resistance band. Position the band around your toes, ankles, or knees to adjust difficulty, then take wide steps in a box pattern while keeping your feet straight and your waist stable. The burn should be strong in your hips.
This is a drill I call the box drill because you're gonna walk around in a box and then reverse it. So get a thick loop band, put it around your toes. And just a general principle, by the way, is the higher up on your legs it is, the easier it is. So it depends on your strength and how thick your band is. So you can try it this way. If it's too hard, maybe go above your ankles. If that's still hard, you can go above your knees. And to progress it, just do the reverse. So get into a semi-squat. You're trying to target these lateral glutes here. Feet straight, don't let them turn out. Normally 10 steps over, but I'll just do 5 for demonstration purposes. Right, wide steps, don't let the foot slide or drag. Then go wide and forward for up this line here, and then over, and then back, also wide. Right, and then you're going to repeat that, just go in the reverse direction. I'm really getting a strong burn in the hips already. And make sure you're not teetering at the waist like this. Keep your waist nice and still. I'm not sure if I can do this.
