Supported side steps
Step sideways along a counter, holding on.
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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
Getting into position
- Stand facing a long kitchen counter, holding it with both hands.
- Check the floor to each side is clear.
- Feet together, standing tall.
How to do it
Step your right foot a small way to the right.
Bring your left foot in to meet it.
Repeat along the counter for the set number of steps.
Step back the other way, leading with your left foot.
Keep in mind
- Keep your toes pointing forward at the counter.
- Lift your feet rather than shuffling.
- Stay tall, with your hips level.
Where you should feel it
The sides of your hips and your ankles controlling each step.
Stop or change something if you feel
Pain in the hips or knees, or dizziness.
A gentler starting point
Take fewer, smaller steps, resting between each one.
When it feels easy
Slide one hand along the counter, then just your fingertips.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Face the counter, hold it with both hands and take small steps sideways along it, then back.
2 sets × 5 steps each way
Move on when: Your feet don't cross or clip each other.
Add steps.
2–3 sets × 8 steps each way
Move on when: Every step is steady, two sessions running.
Take slightly bigger steps.
2–3 sets × 8 steps each way
Move on when: Your feet land where you mean them to.
Slide one hand along the counter, then just your fingertips.
2–3 sets × 8 steps each way
Move on when: Your fingertips are only steadying you.
Hands hovering just above the counter as you step, ready to hold on.
2–3 sets × 8 steps each way
Move on when: You don't need to touch the counter, two sessions running.
- Next level up
- Side steps with support nearby coming soon
Levels in side steps
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 startSupported side steps (this page)
- Level 2 · FoundationSide steps with support nearby coming soon
- Level 3 · More challengeLonger or quicker controlled side-step sequence coming soon
Explore related content.
- Everyday focus
- Stepping sideways, 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
Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.