MULTI-DIRECTIONAL WATER WALK
Challenge cardiovascular fitness and dynamic balance by combining forward, backward, and lateral walking patterns in shallow water.
How to Perform
- Stand in midriff to upper-chest depth water with feet hip-width apart and arms positioned to move under the surface.
- Walk forward for 8 to 12 steps, driving from the hips and rolling through the feet while keeping posture upright.
- Transition to backward walking for the same number of steps, landing on the toes first and then lowering the heels.
- Shift into side-stepping to the right and then to the left, leading with the whole leg and keeping toes and knees pointing forward.
- Continue cycling forward, backward, and lateral walking patterns for 3 to 5 minutes without stopping, adjusting pace to maintain a moderately hard but controlled effort.
Key Execution Cues
Remember: Keep movements crisp and controlled, maintain a stable
trunk, and use the arms to help steer and balance.
Safety & Precautions
Important: Not suitable for individuals with uncontrolled balance
disorders or frequent falls unless closely guarded and modified.
Additional Safety Notes: Check for clear space before each change of direction and avoid sudden pivots on a planted foot.
Exercise Modifications
Make it Harder (Progressions)
Increase tempo, add gentle diagonal paths, or insert brief high-knee segments between direction changes.
Make it Easier (Regressions)
Use only forward and backward directions, slow the walking speed, or keep one hand near the wall during lateral segments.