SHIFT Fit
Alternating step taps
Alternating step taps: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand facing step with support nearby.
- Tap one foot onto step then alternate. Do not transfer full weight onto step.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Do not transfer full weight onto step.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps per side. | full gym |
| beginner | 2 sets × 5 reps per side; 45s rest between sets. | full gym |
| beginner | 2 sets × 8 reps per side; 60s rest between sets. | full gym |
| beginner | 1 set × 8 reps per side. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Removing support too soon; looking down throughout; reaching or stepping beyond a stable base. Exercise check: Do not transfer full weight onto step.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.