Sideways Walking

Purpose. Trains lateral weight transfer, which normal forward walking rarely challenges. Sideways stepping is also the recovery movement used when balance is lost to the side, so practising it has direct relevance to preventing falls.

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How it fits the system. An Otago Exercise Programme balance exercise. It complements the standing hip abduction strengthening exercise by applying that same hip control in a moving task.

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Primary muscles

Gluteus Medius, Gluteus Minimus

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Secondary muscles

Gluteus Maximus, Adductors, Tibialis Anterior, Peroneals

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Movement pattern

Lateral Gait

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Equipment

None

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Difficulty

Beginner

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Technical detail

The trunk should stay facing forward while the legs do the stepping. Rotating the trunk to lead with the shoulders turns the movement into a slow forward walk on a diagonal.

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Steps should be deliberate and of consistent size, with the feet not crossing. Crossing the feet introduces a tripping risk without adding a useful training effect at this stage.

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Because the movement travels along a wall or counter, a support is available for the whole distance, which makes it a safe way to challenge lateral balance.

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1. Stand side-on beside a wall or counter within easy reach, feet together.
2. Keep the trunk facing forward and stand tall.
3. Step sideways with the leading foot, then bring the trailing foot to meet it.
4. Continue in one direction for around ten steps, keeping the steps a consistent size.
5. Reverse direction and return, using the support whenever needed.

• “Trunk stays facing forward”
• “Step, then bring the other foot to meet it”
• “Do not cross the feet”
• “Even step size”
• “Stand tall”

• Turning the trunk so the movement becomes a diagonal walk.
• Crossing one foot over the other, which creates a trip hazard.
• Taking uneven steps that make the rhythm inconsistent.
• Leaning into the wall rather than standing tall beside it.