You probably spend most of your day walking forward. Walking sideways may not be included in your work or daily activities and you may find yourself ignoring this motion during your exercise routine. If you walk, jog, run, cycle, climb stairs or use an elliptical, you are only moving your legs in a front-to-back motion. Adding lateral side step exercises can bring variety to your workouts and strengthen neglected upper leg muscles.
Agility Ladder
The use of an agility ladder during your lateral movements can help to improve your speed and the strength in your legs. An agility ladder should be used in a clear, open space, or you can draw a row of 12 inch squares on the ground using chalk. Begin a lateral shuffle by standing in the first square. Once you have your knees bent into a ready position, shift your body weight onto your left leg, lift your right foot and place it in the next square. The ball of your right foot will touch the ground first, followed by your right heel. Once your right foot is stable, shift your weight onto your right foot, lift your left and place it in the same square. This pattern continues as you work your way to the end of the ladder and back to the starting square.
Treadmill
You can use a treadmill for lateral side stepping exercises. Your speed should be between 1.5 and 2 miles per hour for sideways treadmill walking. One exercise is to stand with your right hip toward the front of the treadmill, step your right foot toward the front as the belt is moving and then step your left foot to meet your right foot. You will not want to cross your feet over each other, as this can lead to imbalance and potential falls. Another sideways exercise is to perform a shuffle or skipping motion in which only one foot remains in contact with the treadmill belt. For example, as you step up your left foot, your right foot is on the belt, but as soon as your left foot makes contact with the belt, your right foot quickly lifts to shuffle forward.
Resistance Bands
Rubber exercise resistance bands can be used for side stepping strength training. You can use a smaller band that is a complete circle, or you can tie a resistance band around your ankles. Your feet should be placed wider than shoulder distance apart so that the band tightens to provide resistance. Bend your knees slightly and maintain the band's tension as you step your right foot to the right, and then your left foot. Perform an equal number of steps to the right and to the left for equal training on both legs.
Group Exercise
Side-step movements are popular in group exercise classes. You can step your right foot to the right and then follow with your left foot before you step your left foot to the left and then follow with your right foot. This back and forth movement may be repeated, or you can combine two steps in each direction. Common arm movements with this exercise are straight arm lifts to the sides as your feet separate and lowering your arms as your feet meet. You can also use this type of movement in water exercise classes as you maneuver sideways across the pool.
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