Exercise guide
Side Step Pushdown
- Beginner
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
The Side Step Pushdown is a dynamic compound movement that combines lateral lower-body power with upper-body engagement, specifically targeting the triceps and core. It improves lateral stability and coordination while providing a functional 'push' stimulus for both the legs and arms.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to a stable step or platform with your feet hip-width apart.
- Engage your core and bring your hands to chest height with elbows tucked in, as if holding a bar.
- Ensure your standing leg is close enough to the step to maintain a vertical path during the movement.
How to do it
- Step onto the platform with the foot closest to it, driving through the mid-foot to lift your body upward.
- Simultaneously extend your arms forcefully toward your hips in a 'pushdown' motion, exhaling on the effort.
- Squeeze your triceps and obliques at the top of the movement while balancing on the step.
- Inhale as you control your descent back to the starting position and repeat on the alternating side.
Form checklist
- Keep your chest upright and avoid leaning forward during the step-up.
- Ensure the knee of the stepping leg tracks over your toes, not collapsing inward.
- Fully lock out your elbows at the bottom of the arm movement to maximize triceps activation.
- Maintain a tight core to prevent the torso from swaying laterally.
Pro tips
- Imagine you are pushing through heavy water during the arm extension to increase muscle tension without weights.
- Focus on a slow, 2-second eccentric (lowering) phase to maximize quadriceps and calf engagement.
Make it harder
- Increase the height of the step to deepen the range of motion for the quadriceps and glutes.
- Hold light dumbbells or use a resistance band anchored above you to add actual load to the pushdown phase.
Frequently asked
- What muscles does the side step pushdown work?
- The side step pushdown primarily targets the calves, quadriceps, and triceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the side step pushdown?
- The side step pushdown requires no equipment — just your body weight.
- Is the side step pushdown good for beginners?
- Yes. The side step pushdown is a beginner-friendly movement and a strong foundation to build on.
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