Two types of products exist called lateral steppers: a latex tube with two ankle cuffs that you wear on your ankles to do exercises for leg strength training, and lateral steppers that resemble mini stair steppers and are used for cardio workouts. The stair stepper type has foot rests that move from side to side by sliding on rails angling outwards as you push down on the steps. This lateral stepper works your legs and abs by challenging your balance.
Lateral Tube Walking
Lateral steppers made from latex tubing are a type of resistance band designed for leg exercises that feature lateral or sideways movements. Lateral tube walking is an exercise for the hips, glutes and abs; it may be performed using a straight band or figure 8 band, but is simplest with a lateral stepper. Wear the ankle cuffs low on your ankles and take big steps sideways across the floor in both directions to do this exercise. Maintain a parallel foot position, a tucked pelvis and a lifted chest throughout the exercise. A mirror is helpful for monitoring the position of your feet and for keeping your torso upright.
Knee Raises
Knee raises are a strength training exercise for the hip flexors. This exercise also challenges your balance as you stand on one leg. Knee raises can be done without any resistance other than gravity, but the lateral stepper makes this exercise for challenging. To perform this exercise, put the ankle cuffs on and stand with your feet together. Place your hands on your hips, or against a wall if you do not want to work your balance. Raise one knee slowly up to waist level. Bring the knee back down, and repeat, alternating knees.
Cardio Lateral Steppers
The basic motion on a lateral stepper resembles ice skating more than any other motion. The steps do not move straight up and down like a mini stepper. The sideways motion activates the hip muscles, though not to the degree you would need for strength training with weights. To use one of these machines, stand up on the pedals and hold your body up straight with your abs and glutes tight. There are no handlebars, so you must use your muscles to maintain correct upright posture. Shift your weight from pedal to pedal as you bend and straight your knees to move the pedals. This is the basic exercise.
Cardio Steppers with Bands
Some lateral steppers come with resistance tubes and handles that attach to the front feet of the machine. This increases the exercise options from basic stepping to stepping and performing an upper body workout. Bicep curls are the easiest exercise to do on the lateral stepper. Simple curl your left arm toward your shoulder as you press down on the right pedal. Then straighten your left arm, curl your right arm and press down on the left pedal. Front raises for the shoulders are another simple exercise: Hold your arms straight in front of you, and then lower and raise them together from your thighs up to eye level as you do the basic step.
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