Exercise guide
Double Side Step Walk
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This lateral movement exercise builds lower body strength and stability by targeting the glutes, quads, and calves while challenging the core. It improves coordination and lateral power, making it an excellent functional movement for improving balance and agility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to an aerobic step with your feet hip-width apart and your core braced.
- Position your arms in a comfortable 'ready' position at your chest or sides for balance.
- Ensure the step is on a flat, non-slip surface.
How to do it
- Step up onto the platform with the foot closest to it, followed immediately by the trailing foot so both feet are on the step.
- Step down onto the floor on the opposite side with the lead foot, then bring the trailing foot down to meet it.
- Immediately reverse the direction, stepping back up and over to the starting position in a continuous, rhythmic flow.
- Exhale as you push off the floor to step up, and inhale as you control your descent to the floor.
Form checklist
- Keep your chest lifted and gaze forward to maintain a neutral spine.
- Ensure your entire foot lands securely on the center of the step to prevent tipping.
- Avoid locking your knees at the top of the movement; keep a slight bend to maintain tension.
- Keep your knees tracking in line with your toes, preventing them from caving inward.
Pro tips
- Focus on driving through the heel of the lead foot to maximize gluteus medius and quadriceps recruitment.
- Stay light on the balls of your feet during the floor transition to increase calf activation and improve agility.
- Maintain a consistent tempo (e.g., 1 second per step) to keep your heart rate elevated for a cardiovascular benefit.
Make it harder
- Hold a pair of dumbbells at your sides or a kettlebell in a goblet position to increase resistance on the legs and core.
- Increase the height of the step or add a small hop as you transition over the platform to build explosive lateral power.
Frequently asked
- What muscles does the double side step walk work?
- The double side step walk primarily targets the calves, glutes, and quadriceps, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the double side step walk?
- The double side step walk requires no equipment — just your body weight.
- Is the double side step walk good for beginners?
- Yes. The double side step walk is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps