Try-This Tuesday: Lateral Step-Upby Jen Sinkler
Ugh, the hips, still, or ahhh, the hips, still, or ohhhh, the hips, still, or mmmm, the hips, still. All a matter of perspective, or maybe insight.
One insight is that my own hips feel better when I practice strengthening them in all directions, explore movement and strength in many ways. Side to side, too.
Lateral movement, making a lateral move, is sometimes looked on (in the world, in general) disparagingly in that you do not make forward progress, but there is really something to having the ability to shift from side to side, cut, jag, take a turn, take turns, call attention to existing discrepancies. How highly useful, in terms of movement patterns and planes.
Lateral movement broadens your base of strength, makes you strong in and from more positions, more capable of forward progress then, too, builds and bolsters the kind of foundational strength that can help you both move and move swiftly, if and when need be. It’s all a progress. <3
I appreciate the gift of lateral movement, and including it whenever it feels good, which is often. Whether via kettlebell windmills or lateral lunges, it may be worth seeing what’s up with yourself in this regard, too.
This exercise is one question to ask (with or without weight):
- Select a box height that you can comfortably step up onto. (Very comfortably! Try to perform this movement as under control as possible, with minimal rocking or pushing off with your nonworking leg. Start with a short step, and test yourself gently.)
- Standing to the side of a box, step the inside leg up and plant the foot on the box, shifting your weight onto it.
- Drive through the foot on the box using the strength of your hips and raise your body upward. Keep your knee in line with the toes of your foot.
- Immediately reverse the movement, controlling the descent and keeping the same leg up on the box.
- Lower your elevated leg and stand tall with both feet on the ground. Repeat for the desired number of repetitions before switching legs.