Hands Hold Step Out (female) – Video Exercise Guide & Tips

Hands Hold Step Out (female) - Video Exercise Guide & Tips

Get ready to tone and strengthen your body with the Hands Hold Step Out exercise.

Watch This Exercise Video

This video exercise guide will take you through the proper form and technique, as well as variations for different fitness levels.

Avoid common mistakes and maximize your workout with these expert tips.

Whether you're a beginner or a fitness enthusiast, incorporating the Hands Hold Step Out into your routine will help you achieve your goals.

Let's get started!

Key Takeaways

  • Increased strength and flexibility
  • Proper form and technique are essential for effectiveness and injury prevention
  • Modifications and variations are available for different fitness levels
  • Avoid common mistakes such as rushing through the movement and sacrificing form

Benefits of the Hands Hold Step Out Exercise

You will experience increased strength and flexibility when performing the Hands Hold Step Out exercise. This exercise not only provides physical health benefits but also helps in burning calories.

The combination of strength and flexibility training in this exercise helps to tone and strengthen your muscles. By engaging multiple muscle groups, such as your legs, glutes, and core, you can expect to see improvements in your overall strength. Additionally, the dynamic movement involved in the Hands Hold Step Out exercise helps to increase your flexibility. This can lead to improved range of motion and reduced risk of injury in your daily activities.

In terms of calorie burn, the Hands Hold Step Out exercise is a great addition to your workout routine. As you perform the exercise, you engage large muscle groups, which leads to an increase in your heart rate and energy expenditure. This means that you're burning calories while performing the exercise and even after you have finished. Incorporating this exercise into your regular routine can help to boost your metabolism and aid in weight loss or maintenance.

Proper Form and Technique

To perform the Hands Hold Step Out exercise with proper form and technique, it's important to focus on two key points: alignment and posture, and muscle engagement and control.

Maintaining proper alignment and posture throughout the exercise will help prevent injury and ensure maximum effectiveness.

Engaging the correct muscles and controlling your movements will allow you to target the intended muscles and optimize your workout.

Alignment and Posture

Achieving proper alignment and posture is crucial for maximizing the effectiveness and safety of the Hands Hold Step Out exercise.

Proper alignment ensures that your body is in the correct position to engage the targeted muscles and prevent injury. Start by standing tall with your feet hip-width apart and your core engaged. Keep your shoulders relaxed and down, away from your ears.

As you step out to the side, maintain a straight spine and avoid leaning forward or backward. Your knees should track over your toes, and your weight should be evenly distributed between both legs.

Muscle Engagement and Control

Maintaining proper alignment and posture is crucial for maximizing the effectiveness and safety of the Hands Hold Step Out exercise. This includes ensuring that your muscles are engaged and controlled throughout the movement. Muscle activation is key in this exercise as it targets the glutes, hamstrings, quadriceps, and core muscles.

By maintaining control and engagement in these muscles, you can effectively strengthen and tone them. Stability training is also an important aspect of this exercise, as it requires balance and control to perform the movement correctly. By practicing proper form and technique, you can enhance your stability and prevent injuries.

Focus on activating the targeted muscles and maintaining control throughout the exercise to maximize its benefits.

Variations for Different Fitness Levels

Now let's talk about the different variations you can try based on your fitness level.

If you're a beginner, there are modification options available to make the exercise more manageable for you.

For those who are more advanced, there are challenging variations that can push your limits.

And if you're somewhere in between, you can adapt the exercises to suit your intermediate fitness level.

Let's explore these options to find the best fit for you.

Beginner-Friendly Modification Options

To modify the Hands Hold Step Out exercise for different fitness levels, you can incorporate variations that suit your abilities. For beginners, there are several modifications that can make this exercise more manageable.

Firstly, you can start with a smaller range of motion, taking smaller steps out to the sides. This will reduce the intensity and make it easier to maintain balance.

Additionally, you can use a support like a chair or wall for stability. Place your hands on the support and perform the exercise with more control.

Another modification is to slow down the movement, allowing yourself more time to adjust and maintain proper form.

Challenging Variations for Advanced

To challenge yourself and take your fitness to the next level, try incorporating advanced modifications and techniques into the Hands Hold Step Out exercise. These variations are designed to push your limits and maximize the benefits of the workout.

One advanced modification you can try is adding a resistance band around your ankles to increase the resistance and intensity of the exercise.

Another technique is to perform the exercise on an unstable surface, such as a Bosu ball or a balance board, which will engage your core and stabilizer muscles even more.

By incorporating these advanced variations, you'll continue to challenge your body and see progress in your strength and endurance.

Now, let's move on to adapting exercises for intermediates.

Adapting Exercises for Intermediates

To adapt exercises for intermediates, focus on incorporating variations that cater to different fitness levels and challenge individuals at their specific skill level. Intermediate modifications can help bridge the gap between beginner and advanced exercises, allowing individuals to progress gradually and safely.

These modifications can include increasing resistance, adjusting the range of motion, or adding complexity to the movement pattern. For example, if you're performing a squat, you can incorporate an intermediate modification by adding a dumbbell or kettlebell for added resistance.

On the other hand, advanced progressions can be used to further challenge intermediate individuals who are already comfortable with the basic exercise. These progressions can involve increasing the intensity, adding instability, or performing the exercise on an unstable surface.

Remember to always listen to your body and progress at a pace that feels challenging but achievable for your current fitness level.

Common Mistakes to Avoid

One common mistake to avoid when performing the Hands Hold Step Out exercise is rushing through the movement without maintaining proper form. It's important to remember that proper form not only ensures the effectiveness of the exercise but also prevents injury.

Here are four common mistakes to avoid when performing this exercise:

  1. Lack of control: Many people tend to rush through the movement, sacrificing control for speed. It's crucial to maintain control throughout the exercise to engage the targeted muscles effectively.
  2. Incorrect foot placement: Placing your feet too close or too far apart can compromise the stability and balance required for this exercise. Ensure your feet are shoulder-width apart, allowing for a stable base.
  3. Hunching or rounding your back: Maintaining a straight, neutral spine is essential during the Hands Hold Step Out exercise. Avoid hunching or rounding your back to prevent strain on the lower back.
  4. Neglecting the core: The core muscles play a vital role in stabilizing your body during this exercise. Neglecting to engage your core can lead to poor form and reduced effectiveness. Remember to activate your core muscles throughout the movement.

Tips to Maximize Your Workout

Maximize your workout by incorporating these tips. To achieve the best results, it's important to make the most of your time at the gym. By implementing time-saving techniques and maximizing the effectiveness of your exercises, you can optimize your workout routine.

One way to maximize your results is by incorporating high-intensity interval training (HIIT) into your workout. HIIT involves short bursts of intense exercise followed by brief periods of rest. This technique has been shown to burn more calories and improve cardiovascular fitness in less time compared to traditional steady-state cardio.

Another tip is to focus on compound exercises that work multiple muscle groups at once. Exercises such as squats, deadlifts, and push-ups engage several muscles simultaneously, allowing you to get more done in less time. Additionally, incorporating supersets or circuit training can help you save time by performing exercises back to back without resting between sets.

Furthermore, don't forget to prioritize proper form and technique. Performing exercises with correct form not only reduces the risk of injury but also ensures that you're targeting the intended muscles effectively. Consider working with a qualified trainer to learn the proper form for each exercise and to receive guidance on maximizing your workout.

Incorporating the Hands Hold Step Out Into Your Fitness Routine

Add the Hands Hold Step Out exercise to your fitness routine for an effective full-body workout. This exercise is a great addition to any HIIT (High-Intensity Interval Training) routine, as it targets multiple muscle groups and increases cardiovascular endurance.

Here are four reasons why you should consider incorporating the Hands Hold Step Out into your workouts:

  1. Full-body engagement: The Hands Hold Step Out exercise engages your lower body, core, and upper body simultaneously. As you step out to the side, you activate your glutes, quads, and hamstrings. The movement also requires stability and balance from your core muscles. Additionally, holding your hands out in front of you engages your shoulders, chest, and upper back.
  2. Cardiovascular benefits: By incorporating the Hands Hold Step Out into your HIIT workouts, you can elevate your heart rate and improve cardiovascular endurance. The explosive nature of the exercise, combined with the continuous movement, increases the intensity and calorie burn.
  3. Modifications for all fitness levels: The Hands Hold Step Out exercise can be modified to suit different fitness levels. Beginners can start with a smaller step and gradually increase the range of motion as they build strength and stability. Advanced individuals can add a jump or incorporate resistance bands to increase the challenge.
  4. Functional movement: The Hands Hold Step Out exercise mimics movements used in daily activities, such as stepping sideways or reaching for objects. By incorporating this exercise into your routine, you can improve your balance, coordination, and overall functional fitness.

Incorporating the Hands Hold Step Out exercise into your fitness routine can provide numerous benefits, including full-body engagement, cardiovascular improvements, modifications for different fitness levels, and functional movement. So, grab a mat, step out, and get ready to take your workouts to the next level.

Frequently Asked Questions

How Many Calories Does the Hands Hold Step Out Exercise Burn?

The hands hold step out exercise is a great way to burn calories and tone your muscles. By incorporating this exercise into your routine, you can expect to see significant calorie burn.

Not only does this exercise target multiple muscle groups, but it also increases your heart rate, leading to an effective calorie burn.

Can the Hands Hold Step Out Exercise Help With Toning the Arms and Shoulders?

The hands hold step out exercise is a great way to tone your arms and shoulders. By engaging your upper body muscles, this exercise helps to strengthen and define these areas.

If you're looking for alternatives, consider incorporating exercises like push-ups, tricep dips, or shoulder presses into your routine.

To ensure proper form and technique during the hands hold step out exercise, be sure to keep your core engaged, maintain a slight bend in your elbows, and avoid rounding your shoulders.

Is It Safe to Perform the Hands Hold Step Out Exercise if You Have Knee or Hip Problems?

Yes, it's important to consider your knee or hip problems before performing the hands hold step out exercise. It may not be safe for you if you have these issues.

However, there are safe modifications and alternative exercises that you can do to target the same muscle groups without putting strain on your knees or hips.

It's always best to consult with a qualified fitness professional or physical therapist for personalized guidance.

Can the Hands Hold Step Out Exercise Help Improve Balance and Coordination?

Improving flexibility and balance can be achieved through the hands hold step out exercise. By engaging your muscles and focusing on your movements, you can enhance coordination and stability.

However, if you have knee or hip problems, it's important to consider alternatives to this exercise. Consult with a fitness professional to find suitable exercises that won't aggravate your condition.

How Often Should the Hands Hold Step Out Exercise Be Performed to See Results?

To see results from the hands hold step out exercise, it's important to perform it regularly. You may wonder how often to do this exercise.

Well, the frequency depends on your fitness level and goals. However, it's generally recommended to do this exercise at least three times a week. Each session should last around 15 to 20 minutes, but remember to listen to your body and modify the exercise if you're a beginner.


The Hands Hold Step Out exercise is a beneficial addition to any fitness routine. By engaging multiple muscle groups and improving balance and flexibility, it can help you achieve your fitness goals. Remember to maintain proper form and technique to avoid common mistakes.

Whether you're a beginner or advanced, there are variations available to suit your fitness level. Maximize your workout by incorporating this exercise into your routine and enjoy the benefits it brings to your overall fitness.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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