Sideways walking
Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.
Step sideways along a counter or wall. You rarely walk sideways, so it trains the muscles that catch you when you are bumped.
- Main focus
- Balance
- Level
- Starting
- Equipment
- Bodyweight, A counter or table
- Load
- Your body weight
- Stability
- Supported by a seat, bench or wall
- Balance type
- Walking balance, Stepping balance
Keep something steady within reach: a counter, wall or sturdy chair.
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
What you need
A long counter or a wall to touch, and a clear floor.
How to do it
- Stand beside the counter with your feet together and your knees slightly bent. Rest a hand on the counter.
- Step one foot out to the side, slowly and with control.
- Bring the other foot to join it.
- Keep going along the counter, then come back.
How much
To start: 5 steps each way, touching the counter.
As it gets easier: 10 steps each way. Use the counter less over time.
How it should feel: Slow and controlled. Do not drop your hips as you step.
Make it easier
- Take small steps.
- Keep your hand on the counter.
Make it harder
- Use only your fingertips.
- Take more steps.
Safety
- Keep your hand on the counter or wall.
- Do not cross your feet.
- Clear the floor of rugs and cords.
When to stop
- Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
- Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
- Stop and sit down if you feel unsteady and cannot settle yourself right away.
- Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
- After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
- You catch a foot or feel yourself tipping.
- You feel dizzy or lightheaded.
Connected exercises
- Weight shifts at the counter · An easier way
- Heel-to-toe walk · A harder way
Other ways to do this movement
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Where this comes from
NHS "Sideways walking": feet together, knees slightly bent, step sideways slowly with control, avoid dropping the hips, 10 steps each way. NIA: walking sideways is a balance exercise; have a sturdy support within reach. Steps, counts and support advice follow the NHS page; wording and extra safety notes are Fitafter50's own.
- Balance exercises, NHS (England) (Last reviewed 7 Nov 2023).
- Three Types of Exercise Can Improve Your Health and Physical Ability, National Institute on Aging, NIH (Content reviewed Jan. 14, 2025).
This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.