Lateral Step-Up

Muscles worked

Setup

1. Stand sideways next to a sturdy box or bench that is approximately knee-height.
2. Place the foot of the leg closest to the box firmly on the center of the platform.
3. Ensure your elevated foot is flat and your toes are pointing straight ahead.
4. Engage your core and keep your chest upright with your arms held in front of your chest for balance.

How to do it

1. Drive through the heel and midfoot of the elevated leg to lift your body upward until the working leg is fully extended.
2. Exhale as you ascend, keeping the trailing leg straight and avoiding the urge to push off the ground with your bottom foot.
3. Stand fully upright on top of the box, bringing the trailing foot to meet the working foot if necessary for balance.
4. Inhale as you slowly lower yourself back to the starting position using a controlled 3-second descent.

Form checklist

• Keep the working knee tracked directly over the middle of the foot, avoiding internal collapse.
• Maintain an upright torso and avoid leaning excessively toward the box.
• Ensure the trailing foot touches the ground softly without bouncing into the next rep.
• Keep your hips level and square throughout the entire range of motion.

Pro tips

• To maximize glute and adductor recruitment, focus on 'pushing the box away' rather than just stepping up.
• Keep the toes of your trailing foot pulled up (dorsiflexed) to prevent yourself from using your calves to cheat the movement off the floor.

Make it harder

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

Frequently asked

What muscles does the lateral step-up work?

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

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

The lateral step-up requires no equipment — just your body weight.

Is the lateral step-up good for beginners?

The 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