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lateral locomotion
Low-Impact Skater Step
Search GoogleThe low-impact skater step mimics a skating pattern without leaving the floor. Step laterally and place the trailing foot lightly behind, keeping the working knee controlled.
- Primary
- glutes, cardiovascular system
- Secondary
- quadriceps, hamstrings, calves, core
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Clear a nonslip side-to-side lane and wear supportive shoes.
- — Stand tall with soft knees and the arms relaxed.
- — Practice the crossover position slowly before adding cadence.
Execution
- — Step to one side and place the opposite foot lightly behind on a diagonal.
- — Push through the standing leg to change direction without jumping.
- — Keep the knee aligned over the foot and use only a range you can balance.
Breathing & coaching
- — Breathe steadily with the side-to-side rhythm.
- — Use the reset interval to regain conversational breathing.
- — Think step and control, not leap and land.
- — Keep both feet close enough for reliable balance.
Progressions
- — Increase cadence or lateral distance without adding a jump.
Regressions
- — Use a basic lateral step touch.