Wide-To-Small Step
Improve your lower body strength and flexibility, one step at a time, with the Wide-To-Small Step exercise!
The Wide-To-Small Step mainly works the hip abductors (outer thighs) and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Wide-To-Small Step Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Obliques; Deep Core (transverse abdominis)
Wide-To-Small Step Variations and Alternatives
How to do the Wide-To-Small Step
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your arms bent at the elbows, with your hands resting near your chest.
Wide Step:
Take a large step to the right with your right foot, making sure your foot lands flat on the ground.
As you step, shift your weight onto your right foot.
Movement:
Bend your right knee slightly and lower your hips, similar to a mini-squat, keeping your left leg straight.
Hold this position for a moment, feeling the stretch in your inner thigh.
Return to Start:
Push off with your right foot and bring your right foot back to the starting position, returning to an upright stance.
Small Step:
Take a small step to the left with your left foot, placing it next to your right foot.
Shift your weight onto your left foot, bending your left knee slightly.
Repeat:
Continue alternating between taking wide steps to the right and small steps to the left for a set number of repetitions or a specific time duration.
Breathing:
Inhale as you step out wide and exhale as you return to the starting position.
Tips:
Keep your core engaged throughout the exercise to maintain balance.
Ensure that your knees do not extend beyond your toes while bending.
You can perform this exercise on a soft surface like a mat for added comfort.
Wide-To-Small Step FAQs
What muscles does the Wide-To-Small Step work?
The Wide-To-Small Step mainly works the hip abductors (outer thighs) and quads, with help from the core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Wide-To-Small Step?
None. The Wide-To-Small Step is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wide-To-Small Step go on?
It belongs on leg day in a push/pull/legs routine.
What are some Wide-To-Small Step variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Box 90-To-90 Shin Step Through, Alternating Step-Out and Side-Step Foot-Tap.
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