Side Step L Pose

Muscles worked

Setup

1. Stand sideways next to a step or low platform with your feet hip-width apart.
2. Engage your core and maintain an upright posture with your shoulders pulled back.
3. Raise your arms to form an 'L' shape: one arm extended laterally at shoulder height and the other raised vertically.

How to do it

1. Step laterally onto the platform with the foot closest to it, driving through the heel to lift your body upward.
2. As you rise, bring the trailing knee up toward your chest while maintaining the 'L' arm position and exhaling.
3. Inhale as you slowly lower the trailing leg back to the floor with control.
4. Perform the movement for the desired reps on one side, then switch sides to maintain balance.

Form checklist

• Keep your chest lifted and avoid leaning forward during the step-up.
• Ensure the entire foot is firmly planted on the step to protect the knee.
• Maintain tension in your arms to keep the 'L' shape rigid throughout the set.
• Keep your hips square to the front and avoid rotating the torso as you lift the knee.

Pro tips

• Focus on a slow, 3-second descent to maximize time under tension for the quadriceps and calves.
• Squeeze the glute of the standing leg at the top of the movement to improve unilateral stability.
• Actively depress your shoulder blades to better engage the pectorals and deltoids during the arm hold.

Make it harder

• Increase the height of the step to deepen the range of motion and increase quad activation.
• Hold light dumbbells in each hand while maintaining the 'L' pose to increase the load on the shoulders and core.

Frequently asked

What muscles does the side step l pose work?

The side step l pose primarily targets the calves and quadriceps, and also works the adductors, glutes, hamstrings, and hip flexors as secondary muscles.

What equipment do you need for the side step l pose?

The side step l pose requires no equipment — just your body weight.

Is the side step l pose good for beginners?

The side step l pose is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius