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Pool-Edge Feet-on-Wall Side-Step

IntermediateStrengthTier T2

A pool-edge side-step. You hold the edge of the pool with your feet against the wall as high as you can, then side-step along the edge.

Targets: Hip
Muscles: Gluteus Medius

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

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start holding the edge with your feet on the wall.
  1. A man chest-deep in the pool facing the wall, both hands holding the pool edge rail, both bare feet pressed flat against the tiled pool side under the water.

    Step 1 of 5

    Hold on to the edge of the pool with both hands and place the feet against the side.

  2. A man holding the pool edge with his feet pressed high on the tiled wall just below the waterline, his body leaned slightly back from the wall, knees bent, ready to move along the edge.

    Step 2 of 5

    Keeping the feet as high as you can on the wall, hold the edge and prepare to step sideways.

  3. A man mid side-step along the pool edge, the nearer foot lifted and moving sideways along the wall while the other holds, both hands still gripping the edge rail.

    Step 3 of 5

    Side step along the wall, moving the feet sideways one after the other while holding the edge.

  4. A man further along the pool edge, both feet replanted on the wall ahead of where he started, hands still on the edge rail, the traverse continuing.

    Step 4 of 5

    Continue side-stepping around the edge of the pool, feet staying high on the wall.

  5. A man chest-deep in the pool facing the wall, both hands holding the pool edge rail, both bare feet pressed flat against the tiled pool side under the water.

    Step 5 of 5

    Hold on to the edge of the pool with both hands and place the feet against the side.

Safety Information

Keep the feet as high as you can throughout the traverse. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.