Step up with hiplock sideways

Purpose of the exercise

Strength exercise for the glutes (gluteus medius and maximus), thighs (quadriceps and hamstrings) and hip stabilisers. Improves balance, ankle stability and functional strength for daily activities such as climbing stairs. Also effective for correcting force asymmetry between left and right.

Supplies

• Step, box or stable elevation (15-40 cm high)
• Optional: dumbbells for extra resistance
• Safe ground with sufficient space

Starting position

1. Stand sideways next to the step/box
2. Place your nearest foot completely on the step (entire sole of the foot)
3. Keep your torso upright and core tense
4. Arms along your body or on your hips
5. Weight on your front foot of the leg on the scooter
6. Other leg hangs relaxed next to the scooter

Implementation

1. Push yourself up by extending the leg on the scooter
2. Bring your free leg up in a controlled manner next to your standing leg
3. Extend your free leg sideways (abduction) with knee extended
4. Actively lock/tighten your hip in this position (tighten gluteal muscle)
5. Hold this position for 1-2 seconds
6. Bring your leg back to the middle
7. Step back to the starting position in a controlled way
8. Repeat 10-12 times per leg, 3 sets

Points of interest

• ✓ Keep your torso stable and upright (do not lean to the side)
• ✓ Push with the whole foot, especially the heel
• ✓ Actively tighten your buttock when stretching sideways
• ✓ Keep your knee in line with your foot (don't fall inwards)
• ✓ Move in a controlled manner, without momentum
• ✗ Avoid pushing off with your lower leg
• ✗ Don't let your hip drop or tilt to the side
• ✗ Don't jump up, but quietly step up
• ✗ Don't twist your torso with the leg movement

Progression

• Start: Low step (15-20 cm), no weight
• Advanced: higher step (30-40 cm)
• Heavier: Dumbbells in both hands
• Additional challenge: Longer hold time (3-5 seconds)
• Tempo variation: 3 seconds up, 3 seconds down
• More complex: Step up with knee lift ánd side extension

When this exercise

This exercise is suitable for athletes who want to improve their ankle stability and hip strength, for example after ankle injuries, after knee surgeries or for runners pursuing injury prevention. Also valuable in rehabilitation after hip or knee injuries (after physiotherapist approval). Start with a low step and gradually build up the height. Ideal as a functional exercise to improve everyday movements such as climbing stairs.