Side Step
(Abductors)
Start:
Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish:
Keep trunk muscles tight, head up and hips
square. With one foot grounded, step out and away
from side of body with opposite leg and distribute body
weight onto ball of foot. Keep knees slightly bent, hips
down and shoulders square. Return to start and repeat.
Cross Leg Lift
(Adductors)
Secure straps around ankles. Stand with feet hip width
apart and knees slightly bent. Position arms along sides
of body, or place one hand on a wall for increased
stability.
Stand tall, keep trunk muscles tight, head up and
hips square. With one foot grounded and upper body
stationary, slowly bend and lift opposite leg up, forward
and across front of body. End with knee just below hip
height and lower leg perpendicular to the floor. Return
to start and repeat.
Side Leg Lift
(Abductors/Gluteals)
Start:
Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish:
Stand tall, keep trunk muscles tight, head up
and hips square. With one foot grounded and upper
body stationary, slowly bend and lift opposite leg up
and out, away from side of body. End with knee just
below hip height. Return to start and repeat.
Cross Over Step
(Adductors/Gluteals)
Start:
Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Position arms
along sides of body, or place one hand on a wall for
increased stability.
Finish:
Keep trunk muscles tight, head up and hips
square. With one foot grounded, step forward and
across front of body with opposite leg. Keep knees
slightly bent, hips down and shoulders square.
Return to start and repeat.
Front Step
(Quadriceps/Hamstrings/Gluteals)
Start:
Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish:
Keep trunk muscles tight, head up and hips
square. With one foot grounded, step forward with
opposite leg and allow heel of back leg to raise from
the floor. Drop hips and bend legs to right angles,
and then immediately push up and back with front
leg. Return to start and repeat.
Back Step
(Quadriceps/Hamstrings/Gluteals)
Start:
Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish:
Keep trunk muscles tight, head up and hips
square. With one foot grounded, step backward with
opposite leg and allow heel of back leg to raise from
the floor. Drop hips and bend legs to right angles,
and then immediately push up and forward with
front leg. Return to start and repeat.
