Kettlebell Lateral Step Up

Muscles worked

Setup

1. Stand sideways next to a sturdy bench or step, holding a kettlebell in a goblet position at chest height for better balance.
2. Place the entire foot of the leg closest to the bench firmly on the surface, ensuring your heel is secure and your toes are pointing forward.
3. Engage your core and pull your shoulders back to maintain a tall, neutral spine.

How to do it

1. Drive through the heel of the elevated foot to lift your body upward, exhaling as you fully extend the hip and knee.
2. Bring your trailing foot to hover next to the working foot at the top of the bench without resting your weight on it.
3. Inhale as you slowly lower yourself back to the starting position, taking 2-3 seconds to control the descent.
4. Lightly touch the floor with your trailing toes and immediately begin the next rep without using the floor foot to 'spring' upward.

Form checklist

• Keep the working knee tracked directly over the second toe; do not let it cave inward.
• Maintain an upright torso throughout the movement to keep the load centered over the working leg.
• Ensure the trailing leg remains passive to avoid pushing off the ground.
• Keep your hips level and square to the front, avoiding any pelvic tilting.

Pro tips

• Focus on a 'soft touch' landing to maximize the eccentric load and time under tension for the working quadriceps.
• To increase glute medius activation, consciously resist the urge to let your hip 'hike' or drop during the transition.

Make it harder

• Increase the height of the step to deepen the hip flexion and increase the range of motion.
• Add a high-knee drive with the non-working leg at the top of the movement to further challenge balance and core stability.

Frequently asked

What muscles does the kettlebell lateral step up work?

The kettlebell lateral step up primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the kettlebell lateral step up?

The kettlebell lateral step up uses kettlebell.

Is the kettlebell lateral step up good for beginners?

The kettlebell lateral step up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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 Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps