Procaryote
Knee · Strengthening

Dynamic lateral step run

Dynamic lateral step run, 3 sets, 12 repetitions per side

Illustration of the Dynamic lateral step run exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Place one foot on the step, then perform a lateral run by quickly stepping up and down from the step, alternating sides. Keep your torso upright and control each movement carefully to protect your knees.

Tips: Focus on good knee stability and a dynamic push-off to strengthen effectively. Keep your gaze straight ahead and avoid leaning your body.

Progression: Increase the speed of the lateral run or add a higher step height as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Standing next to the step
Clinical goal
Muscle strengthening around the knee
Also known as
lateral step exercise, dynamic side step, lateral step training

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Dynamic Lunge for Knee StrengtheningDynamic lunge, 3 sets, 10 repetitions per leg Dynamic step runningDynamic step running, 3 sets, 20 seconds, 40 seconds rest between sets Dynamic Step Up with JumpDynamic step up with jump, 3 sets, 8 repetitions per leg, stable bench Eccentric Gliding with Trunk RotationEccentric gliding with trunk rotation, 3 sets, 10 repetitions, with ball or roller under the knee Eccentric hamstring curl with internal rotationEccentric hamstring curl with internal rotation, 3 sets, 8 repetitions, slow controlled return Eccentric Hamstring Curl with TRXEccentric hamstring curl with TRX, 3 sets, 8 repetitions, slow controlled descent Eccentric Hamstring Strengthening for Sprint (Nordic Hamstring)Nordic hamstring sprint-specific, 3 sets, 6 reps, slow descent, assisted return Eccentric Hamstring Strengthening on Swiss BallEccentric hamstring strengthening on Swiss Ball, 3 sets, 8 repetitions, controlled movement

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.