Target Body Part: Lower body

  • Primary muscles: Quadriceps, Gluteal group (Maximus, Medius & Minimus)
  • Secondary muscles: Hamstrings, Gastroc/Soleus complex, Peroneal muscle group, Tibialis posterior

Equipment needed: None

Performance points:

  • Start with feet hip width apart and slight bend in the knees
  • Your R leg will be the stabilizing leg (not moving) and your L leg will be the one you are stepping out with
  • Step forwards with the L foot as long as it feels comfortable
  • Transfer your weight onto the front foot and slightly bend the front knee
  • Now push off the front foot and come back to the starting position
  • Next you will step out as far to the side as you can
  • Keep your feet facing forwards and sink into that leg by bending the knee slightly
  • Pelvis is square
  • Transfer your weight into the outside foot
  • Now push off that outside foot and come back to start position
  • Step back as far as you can with the L foot
  • Transfer weight to the back foot without taking your front foot off the floor
  • Now push off that back leg and bring it back to the starting position

Reps/Sets:

  • Include this exercise if you would like to improve dynamic balance, stability and proprioception
  • This a great exercise if you are rehabilitating after a lower body injury
  • One rep would be doing the 3 step outs with both legs
  • 3 sets of 5 reps

Modifications:

  • Beginner: Decrease the distance of the step and decrease the amount of weight you are transferring onto the foot that is stepping.
  • Advanced: Can change the steps into a full lunge by bending the knee completely. Can also have stabilizing foot on an unstable surface such as a bosu.

This exercise will help you build leg and knee strength and stability. 

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By Kristin Constantinoff.

Kristin is a Bachelor of Athletic and Exercise Therapy graduate and is certified with the Canadian Society for Exercise Physiologist as a Certified Exercise Physiologist and is also a Certified Athletic Therapist with the Canadian Athletic Therapists Association. She specializes in injury prevention and recovery as wells as chronic disease management.