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Balancebeginner
Lateral Walking
Side-stepping (often with a band) strengthens the outer-hip muscles that keep your pelvis level and protect against the sideways falls most likely to break a hip.
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How to dose it
- Sets
- 2–3
- Reps
- 10 steps each way
- Intensity
- RPE 5
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
bands
Set up
- 1Optional band around the legs, athletic stance.
Do this
- Step sideways, leading with one foot
- Keep tension and stay low
- Keep the toes forward and chest up
Avoid this
- Letting the knees cave
- Standing too tall and losing tension
Safety
Targets the exact muscles that resist sideways falls.