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Exercise handout — move better, feel better.
Skater Step (Low)
Controlled lateral stepping movement for balance and control. Prepares for more dynamic lateral movements.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
8-12 reps each side
Tempo
Step-by-Step Guide
Set up
- Stand on one leg with slight knee bend
- Arms ready for balance
- Keep core engaged
No image for this step. Follow the written instruction.
Step 1 of 5
Push off standing leg laterally
No image for this step. Follow the written instruction.
Step 2 of 5
Step to the side (small distance to start)
No image for this step. Follow the written instruction.
Step 3 of 5
Land softly on opposite foot
No image for this step. Follow the written instruction.
Step 4 of 5
Balance briefly before stepping back
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat side to side
Breathing
- Breathe naturally
- Don't hold breath
Form Cues
- Land softly - quiet feet
- Control each landing before stepping
- Keep low throughout
- Chest stays up
Common Mistakes to Avoid
- Landing too hard
- Not controlling landing
- Stepping too wide too soon
- Losing balance on landing
Safety Information
Progress slowly. Only add impact when stable.
Progressions
Bigger steps, faster tempo, add hop
Regressions
Smaller steps, touch-down with trailing foot
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.