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lateral locomotion
Lateral Step Touch
Search GoogleThe lateral step touch alternates controlled side steps without jumping. It is useful for raising heart rate while keeping impact and shoulder demand low.
- Primary
- cardiovascular system, glutes
- Secondary
- quadriceps, calves, adductors
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Clear enough flat space for two comfortable steps in each direction.
- — Stand with soft knees, feet forward, and shoulders relaxed.
- — Start with a small range before increasing step width or cadence.
Execution
- — Step to one side, bring the other foot in lightly, then reverse direction.
- — Keep the knees tracking with the toes and land quietly through the whole foot.
- — Maintain a steady rhythm without crossing the feet.
Breathing & coaching
- — Use relaxed rhythmic breathing while stepping.
- — Slow the cadence during recovery until breathing is controlled.
- — Stay low enough to feel the hips without turning the step into a squat.
- — Keep the head level.
Progressions
- — Use quicker steps or a slightly wider pain-free range.
Regressions
- — Use a smaller step and slower rhythm.