Resistance band shuttle

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\u2019t collapse inward. Step laterally with the lead foot 12\u201324 inches, then bring the trail foot in just enough to keep the band taut\u2014no 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.