Side Step Pick And Carry

Muscles worked

Setup

1. Stand sideways next to a step or low platform with your feet hip-width apart.
2. Engage your core and pull your shoulders back to maintain a tall, athletic posture.
3. Position your arms in a 'carry' hold: elbows bent at 90 degrees, hands held firmly together in front of your chest.

How to do it

1. Perform a deep squat to simulate 'picking' an object, touching the floor with your fingertips while keeping your back flat.
2. Drive through your lead leg to step laterally onto the platform, bringing your trailing leg up to meet it in a controlled motion.
3. Step down to the opposite side of the platform and immediately transition into the next squat 'pick'.
4. Exhale forcefully as you drive upward onto the step; inhale as you lower your hips into the squat.

Form checklist

• Keep your spine neutral and avoid rounding your lower back during the squat phase.
• Ensure your lead knee tracks directly over your toes when stepping onto the platform.
• Maintain constant isometric pressure by squeezing your hands together to keep the pectorals engaged.
• Keep your weight centered over your mid-foot to heel during the step-up to maximize glute recruitment.

Pro tips

• Focus on an explosive 'drive' phase when stepping onto the platform to recruit more fast-twitch muscle fibers in the glutes.
• Maintain a 'proud chest' throughout the entire movement to ensure the anterior deltoids and pectorals remain under tension.

Make it harder

• Increase the height of the step to increase the range of motion and demand on the hip extensors.
• Hold a heavy household object or medicine ball at chest height to increase the load on the core and shoulders.

Frequently asked

What muscles does the side step pick and carry work?

The side step pick and carry primarily targets the deltoids, glutes, pectorals, and quadriceps, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the side step pick and carry?

The side step pick and carry requires no equipment — just your body weight.

Is the side step pick and carry good for beginners?

Yes. The side step pick and carry is a beginner-friendly movement and a strong foundation to build on.

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