Side Steps
Hips that hold you level when you turn or step aside
- Position
- Standing, holding on
- Takes
- 4 minutes
- How much
- 10 steps each way, 2 rounds
Why this one
Nearly all walking is forward, so the muscles that stabilise you sideways go unused — and sideways is the direction most falls happen. A flat band tied into a loop does the job, and because it sits around your legs, nothing about it depends on your hands.
How to do it
Tie the two ends of a band together with a firm double knot, making a loop that sits just above your knees with a little stretch in it. Pull on the knot to test it.
Step into the loop so it sits around both legs, just above the knees. Stand near a counter.
Bend your knees slightly and take a step sideways, pushing against the band. Bring the other foot to meet it — but keep tension, do not let the feet touch.
Take ten steps one way, then ten back.
Watch for
Leaning your upper body toward the direction you are stepping. Keep your chest still and let the legs do the work.
Make it easier
Use the lightest colour, tied so the loop is only just snug above the knees.
Make it harder
Move the loop down to just above your ankles, or tie a loop from the next colour up.
More for strengthening
Heel and Toe Raises
Steadier footing on uneven ground and curbs
Nothing to buy
How to do it
Seated Row
Pulling a door open, and standing straighter doing it
Uses Figure-8 band with handles
How to do it