Cable Unilateral Step Up

Muscles worked

Setup

1. Set a cable pulley to the lowest position and attach a D-handle.
2. Place a sturdy box or step approximately 12-18 inches in front of the cable machine.
3. Stand facing the box and hold the handle in the hand on the same side as your working leg.
4. Place your working foot firmly on the center of the step, ensuring the entire foot is supported.

How to do it

1. Lean your torso slightly forward and drive through the heel of the elevated foot to stand up onto the box.
2. Exhale as you ascend, keeping the trailing leg passive to ensure the working leg does all the lifting.
3. At the top of the movement, stand tall and squeeze your glutes before beginning a controlled descent.
4. Inhale as you slowly lower yourself back to the starting position over a 3-second tempo, barely touching the floor with your trailing foot.

Form checklist

• Keep the working knee aligned with your toes, avoiding any inward collapse.
• Maintain a neutral spine and avoid rounding your shoulders toward the cable.
• Ensure you are not 'jumping' or pushing off the ground with your bottom foot.
• Keep the weight centered over the middle of the working foot throughout the rep.

Pro tips

• To maximize glute recruitment, keep your shin as vertical as possible and hinge slightly at the hips during the ascent.
• Flex the toes of your trailing foot upward to prevent yourself from using them to push off the floor.

Make it harder

• Increase the height of the step to deepen the hip flexion and increase the range of motion.
• Add a 2-second pause at the bottom of each rep to eliminate all elastic momentum.

Frequently asked

What muscles does the cable unilateral step up work?

The cable unilateral step up primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the cable unilateral step up?

The cable unilateral step up uses cable.

Is the cable unilateral step up good for beginners?

The cable unilateral 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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