Smith Lateral Step-Up

Muscles worked

Setup

1. Position a flat bench or sturdy step platform inside the Smith machine, parallel to the bar path.
2. Set the bar at shoulder height and stand sideways to the platform, placing the foot of the leg closest to the bench firmly on its center.
3. Position the bar across your upper traps, unhook it, and establish a balanced stance with the trailing foot on the floor.

How to do it

1. Drive through the heel of the elevated foot to lift your body vertically, exhaling as you fully straighten the working leg.
2. At the top of the movement, squeeze your glutes briefly while maintaining a slight bend in the knee to keep tension on the muscle.
3. Lower your body under control for a 3-second count until the trailing foot lightly touches the floor, inhaling during the descent.

Form checklist

• Keep the working knee tracking directly over the middle of the foot to prevent internal collapse.
• Ensure the trailing leg does not 'cheat' by pushing off the floor to initiate the movement.
• Maintain a proud chest and neutral spine, avoiding excessive rounding or arching.
• Keep your hips level throughout the movement to ensure the glute medius is properly engaged.

Pro tips

• Hinge slightly forward at the hips while keeping your back flat to increase the stretch and recruitment of the gluteus maximus.
• Focus on a 'soft touch' with the trailing foot to ensure the working leg is responsible for 100% of the weight displacement.

Make it harder

• Increase the height of the step to deepen the hip flexion and increase the range of motion.
• Add a 2-second pause at the bottom of each repetition to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the smith lateral step-up work?

The smith 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 smith lateral step-up?

The smith lateral step-up uses smith machine.

Is the smith lateral step-up good for beginners?

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

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