Exercise guide
Cable Lateral Step Up
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Cable Lateral Step Up is a functional compound movement that targets the glutes and quads while using lateral cable tension to challenge hip stability and the gluteus medius. By pulling the body toward the machine, the cable forces the working leg to work harder to maintain alignment and balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a flat bench parallel to a cable machine, about 1-2 feet away.
- Set the cable pulley to the lowest setting and attach a D-handle.
- Stand sideways to the machine with the bench on the side furthest from the pulley.
- Hold the handle in the hand closest to the machine and place the foot furthest from the machine firmly on the center of the bench.
How to do it
- Drive through the heel of the elevated foot to lift your body onto the bench, exhaling as you ascend.
- Keep your torso upright and resist the cable's lateral pull to prevent your hips from shifting toward the machine.
- Stand fully upright at the top, briefly balancing on the working leg without resting the trailing foot on the bench.
- Inhale as you slowly lower yourself back to the floor with a controlled 3-second tempo, barely touching the ground before the next rep.
Form checklist
- Keep the working knee tracked directly over the second toe; do not let it cave inward.
- Maintain a neutral spine and avoid rounding the shoulders against the cable's weight.
- Ensure the power comes entirely from the elevated leg—do not 'spring' off the floor with the bottom foot.
- Keep your hips square to the front throughout the entire range of motion.
Pro tips
- To maximize glute recruitment, hinge slightly forward at the hips while keeping your back flat.
- Focus on 'pushing the bench away' from you to better engage the lateral stabilizers of the hip.
- Pause for one second at the bottom of the movement to eliminate momentum and ensure the working leg does all the lifting.
Make it harder
- Add a high-knee drive with the trailing leg at the top of the step-up to further challenge core stability.
- Increase the height of the platform to increase the range of motion and hip flexion required.
Frequently asked
- What muscles does the cable lateral step up work?
- The cable lateral step up primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors as secondary muscles.
- What equipment do you need for the cable lateral step up?
- The cable lateral step up uses cable.
- Is the cable lateral step up good for beginners?
- The cable lateral step up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps