SHIFT Fit
Lateral weight shift
Lateral weight shift: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with feet wider than hips.
- Shift weight gently from side to side. Keep both soles down.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep both soles down. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- fixed counter
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. | fixed counter |
| beginner | 2 sets × 5 reps; 45s rest between sets. | fixed counter |
| beginner | 2 sets × 8 reps; 60s rest between sets. | fixed counter |
| beginner | 1 set × 8 reps. | fixed counter |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Removing support too soon; looking down throughout; reaching or stepping beyond a stable base. Exercise check: Keep both soles down.
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.