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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.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2–3
- Reps
- 10 steps each way
- Intensity
- RPE 5
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
bands
Written exercise guide
Lateral Walking
Set up
- Optional band around the legs, athletic stance.
Movement cues
- 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.