GYM: Resistance Band Lateral Step

Resistance Band Lateral Step Stand on a resistance band with your feet together. As you pull on the band, rotate to a palm-up, thumb-out position. This opens up the shoulders and moves the engagement to the back. Maintaining a neutral spine, step to one side. The tendency is to lean the body away from the side you are stepping toward. Use a mirror, look at your reflection in a window or stand in front of a light so you can see if you are leaning. The goal is to keep your body in an upright position, and work from your abductors. Bring your feet back together and step to the other side, again focusing on maintaining an upright body and pushing out with the leg on the side you are moving to.  To start out, take one step each direction and repeat for a total of 20 steps, 10 to each side.  Once you are comfortable with the action, do a progression taking six steps to one side then back six steps, five steps then back five repeating this pattern down to one step.  The next progression would be to start with one step each direction and work your way up to six steps, eventually going up to six and back down, then six to one and back up. You also can increase the resistance of the band. Be sure you are not dragging your foot. It will be audible if you do. It is better to take a wide step than a narrow step. It should be a comfortable step, not a kick to get to the side. The band will rebound on its own to bring your feet back together. Resist this rebound and bring your feet back together slowly.



Resistance Band Lateral Step Stand on a resistance band with your feet together. As you pull on the band, rotate to a palm-up, thumb-out position. This opens up the shoulders and moves the engagement to the back. Maintaining a neutral spine, step to one side. The tendency is to lean the body away from the side you are stepping toward. Use a mirror, look at your reflection in a window or stand in front of a light so you can see if you are leaning. The goal is to keep your body in an upright position, and work from your abductors. Bring your feet back together and step to the other side, again focusing on maintaining an upright body and pushing out with the leg on the side you are moving to.  To start out, take one step each direction and repeat for a total of 20 steps, 10 to each side.  Once you are comfortable with the action, do a progression taking six steps to one side then back six steps, five steps then back five repeating this pattern down to one step.  The next progression would be to start with one step each direction and work your way up to six steps, eventually going up to six and back down, then six to one and back up. You also can increase the resistance of the band. Be sure you are not dragging your foot. It will be audible if you do. It is better to take a wide step than a narrow step. It should be a comfortable step, not a kick to get to the side. The band will rebound on its own to bring your feet back together. Resist this rebound and bring your feet back together slowly.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Schlagel.



Resistance Band Lateral Step

Stand on a resistance band with your feet together. As you pull on the band, rotate to a palm-up, thumb-out position. This opens up the shoulders and moves the engagement to the back.

Maintaining a neutral spine, step to one side. The tendency is to lean the body away from the side you are stepping toward. Use a mirror, look at your reflection in a window or stand in front of a light so you can see if you are leaning. The goal is to keep your body in an upright position, and work from your abductors. Bring your feet back together and step to the other side, again focusing on maintaining an upright body and pushing out with the leg on the side you are moving to.

To start out, take one step each direction and repeat for a total of 20 steps, 10 to each side.

Once you are comfortable with the action, do a progression taking six steps to one side then back six steps, five steps then back five repeating this pattern down to one step.

The next progression would be to start with one step each direction and work your way up to six steps, eventually going up to six and back down, then six to one and back up. You also can increase the resistance of the band.

Be sure you are not dragging your foot. It will be audible if you do. It is better to take a wide step than a narrow step. It should be a comfortable step, not a kick to get to the side.

The band will rebound on its own to bring your feet back together. Resist this rebound and bring your feet back together slowly.


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