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Learn find out how to do a lateral step-up on this Howcast video about physical therapy exercises for the knees.
Hi. My name is Eric Sampson, and I need to speak just a few minutes about find out how to do a lateral step-up. A lateral step-up may be very much like a forward step-up or an anterior step-up. It really works great together with the anterior step-up. The one big difference is that you’ll be using a unique muscle group within the hip, the gluteus medius muscle, which is a smaller muscle in your buttock, just lateral to your gluteus maximus. Its responsibility is to support the hip, which has a significant impact on the forces down by your knee.
Let’s come on over here to the step. The secret’s going to be organising in a lateral manner, or sideways, and putting one foot up on the step. Good. You wish somewhat room for the opposite foot to land. Yep, exactly. And from here, you are just popping up onto the step. All right. After which coming right back down.
Now the progression may be very, very easy. You may start on a lower step, and you can even utilize your foot that is on the bottom to push up and to rise up onto the step. Or you possibly can do what she just did, and that’s coming down again with the foot, picking the toes up off of the bottom, and coming up the step in this way. This eliminates the calf muscle on this leg and makes all of the force and all of the work on the leg that is actually on the step. It’s far more isolated in that way.
Come on back down again. Pick the toes up off here, after which pop up onto the step. Great. It is a strengthening exercise, so you are looking at two to a few sets of ten, perhaps on alternating days to balance out your workout in your knee and your hip. And again, the progression can be so as to add some hand weights, perhaps go to the next step, and positively attempting to eliminate the calf muscle on the leg that is on the ground, ensuring all of the work is being done by the leg that is on the step itself.
