Step to a target
Place your foot on a marked spot, with support.
Loading the movement…
Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
A kitchen counter or sturdy table and a strip of tape for a target
Getting into position
- Stand side-on to a kitchen counter, holding it with one hand.
- Put a strip of tape on the floor just in front of your outside foot, about half a step away.
- Feet hip-width apart.
How to do it
Step forward with your outside foot so it lands on the tape.
Pause with your weight shared between both feet.
Step back to where you started.
Repeat, then turn round and step with the other foot.
Keep in mind
- Look at the target, then lift your eyes once your foot is down.
- Place the foot rather than dropping it.
- Keep the step smooth, not rushed.
Where you should feel it
Your legs and ankles controlling each step, and concentration on the targets.
Stop or change something if you feel
Dizziness, or rushing so you lose control of the step.
A gentler starting point
Put the tape closer, a short shuffle away.
When it feels easy
Move the tape a little further, then hold the counter with fingertips only.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Hold the counter with one hand and step onto a target just in front of you, then step back.
2 sets × 5 steps each foot
Move on when: Your foot lands on the target every time.
Add steps.
2 sets × 8 steps each foot
Move on when: Every step is steady, two sessions running.
Move the target a little further away.
2 sets × 8 steps each foot
Move on when: You reach the target without leaning on the counter.
Fingertips only on the counter.
2 sets × 8 steps each foot
Move on when: Your fingertips are only steadying you, two sessions running.
- Next level up
- Steps toward several visible targets coming soon
Levels in directional stepping
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startStep to a target (this page)
- Level 2 · FoundationSteps toward several visible targets coming soon
- Level 3 · More challengePlanned directional stepping sequence coming soon
- Level 4 · ExperiencedRespond to a simple directional cue coming soon
Explore related content.
- Everyday focus
- Steadiness
- Body area
- Whole body
- Muscles
- To be confirmed
- Movement format
- Standing, Uses a support
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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