LATERAL STEPS
Maximize gluteal muscle activation through dynamic lateral stepping movements at highest cadence, providing pain-free alternative to hip abduction exercises.
How to Perform
- Stand in chest-deep water with feet together, arms by sides.
- Take large 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 65 beats per minute (fastest cadence).
Key Execution Cues
Remember: Do not move trunk. Keep knees extended during steps. Maintain steady rhythm. High cadence increases water resistance and intensity. Coordinate arm movements naturally.
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 in research testing. Highest cadence exercise demands attention to balance. Stop if any joint pain develops. Use slower cadence if balance challenged.
Exercise Modifications
Make it Harder (Progressions)
Increase step width. Add hand buoys for upper body resistance. Increase cadence to 70 bpm if tolerated. Add second set.
Make it Easier (Regressions)
Reduce step width. Slow cadence to 50-55 bpm. Use pool wall for intermittent support.