Side stepping without resistance is a fundamental exercise designed to improve balance, lower limb strength, and lateral stability. It targets the hip abductors, quadriceps, and core stabilisers, helping to enhance control during sideways movements. This exercise is often prescribed to improve mobility and falls prevention.
Instructions
- Stand tall with your feet hip-width apart. Maintain an upright posture with your shoulders relaxed.
- Place your hands on a stable surface for support e.g. kitchen bench or back of a couch.
- Step sideways with your leading foot, ensuring the movement comes from the hip rather than dragging the foot. Keep your toes pointing forward.
- Follow with the trailing foot, returning to a stable stance.
- Continue stepping in one direction for the prescribed number of steps, then repeat in the opposite direction.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors
- Taking steps that are too large, which may reduce control and balance.
- Twisting at the hips/torso instead of keeping a neutral posture.
- Dragging the trailing foot rather than actively lifting it.
Progressions
To make the exercise more challenging, you can:
- Take larger steps while maintaining control.
- Perform the exercise with a slight bend in the knee to engage more lower limb muscle.
- Reduce hand support if balance allows by hovering your hands above a stable surface whilst performing the exercise or holding your hands on your hips.
Regressions
To make the exercise easier, you can:
- Take smaller steps to reduce balance demands.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.