LATERAL STEPS - BEGINNER
Develop gluteal muscle strength and lateral movement patterns with reduced intensity suitable for those with mobility challenges.
How to Perform
- Stand in chest-deep water with feet together, positioned near pool wall for support.
- Take smaller step to the right keeping right knee extended.
- Bring left leg next to right leg to return to starting position.
- Immediately step to the left with left leg extended and bring right leg to meet it.
- Continue alternating lateral steps for 10 repetitions at 45-50 beats per minute (slower, controlled pace).
Key Execution Cues
Remember: Keep movements slow and controlled. Use wall for support as needed. Keep knees soft. Focus on stability over speed.
Safety & Precautions
Important: Avoid if acute hip or knee injury. Use caution with severe balance impairment or recent lower extremity surgery.
Additional Safety Notes: Pain-free exercise. Wall support available throughout. Stop if any joint pain develops. Take breaks as needed.
Exercise Modifications
Make it Harder (Progressions)
Gradually increase step width. Progress cadence toward 55 bpm. Reduce wall contact. Advance to Level 3 version.
Make it Easier (Regressions)
Use wall continuously. Reduce step width significantly. Slow to 40 bpm. Take 2-3 small steps instead of one large step.