Band on the legs, crab-walk sideways. Glute medius killer.
Stay low in the squat and keep tension on the band, don't let your feet snap together.
Walking sideways against a band in a quarter squat keeps the glutes, especially the fibres along the side of the hip, under tension with every step out and every controlled step in. The hamstrings assist by holding the bent-knee, hips-back position throughout the walk. It's the classic activation drill before squats, deadlifts and runs, because side-stepping wakes up the hip stabilisers that keep knees tracking straight when the heavy work starts.
Above the knees is the standard starting point, at the ankles is harder because of the longer lever. Master clean steps with the band above the knees first, then move it down when you stop feeling the burn.
Around 10 to 15 steps in each direction for one or two rounds before training. You want the glutes warm and switched on, not smoked before your first squat set.
You're probably standing too tall and letting the knees dive in as you step. Stay in the quarter squat, keep the toes pointing forward, and take controlled steps wide enough to keep constant band tension, the knees should track over the feet the whole time.
