Hip, Phase 4 · Exercise 2 of 4 HP-4 #2

Lateral Step-Ups

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Side-step hip strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 10 reps each side

You needA sturdy step, low stool, or stair, about 4 inches high to start

Demonstration video: How to Do a Lateral Step-up Exercise | 30 Seconds | MedBridge (Medbridge). Follow the steps on this page if the video differs.

Photos

Lateral Step-Ups: Mid-step: one foot on the stair, one on the floor — Mid-step: one foot on the stair, one on the floor

Lateral Step-Ups: Finished: both feet on the stair — Finished: both feet on the stair

Why it helps

Most step-up exercises are done facing forward. Stepping up SIDEWAYS trains your hip in the side-to-side plane, which is the direction where most hip stability problems show up. Side-step strength matters for walking on uneven ground and turning.

How to do it

Stand sideways next to a sturdy step. The step is on your right side.
Place your right foot on top of the step. Keep most of your weight on it.
Press through the right heel. Stand up tall, bringing the left foot up to meet it.
Slowly step back DOWN with the left foot. Keep your right hip level and your right knee from collapsing inward.
Do 10 reps leading with the right leg. Then switch sides and do 10 leading with the left.

Too hard? Try this

Use a lower step (2 inches). Or hold a wall for balance.

Too easy? Try this

Move up to a standard stair (about 7 inches). Or hold a light weight in one or both hands.

Common mistakes

Your stepping-up knee collapses inward.
You push off with the bottom leg instead of pulling up with the top.
You rush and lose form.

You should feel

Strong work in the side and back of the stepping-up hip.
Hips level the whole way up and down.

You should not feel

Sharp knee pain.
Sharp low back pain.
Hip pinching in the front.

Stop right away if

Sharp groin pain.
Hip clicking, locking, or giving way.
Knee pain that does NOT stop.
Loss of balance with falling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program