How to do a Lateral Step Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Box
Workouts with Lateral Step Up
Instructions for Proper Form
Lateral Step Up is a compound exercise that primarily targets the quadriceps and glutes. By stepping laterally onto a platform, you add an element of lateral movement, which can help improve lateral stability and coordination. This exercise is excellent for addressing imbalances and developing functional strength, particularly for movements that require lateral agility and stability.
- Stand upright with your feet hip width apart with one side of your body perpendicular to the step.
- With the leg closest to the step, laterally step up onto the step.
- Straighten your knee to stand upright.
- Lower the opposite foot back to the ground and then your starting leg back to the starting position.
- Repeat with the opposite side.
Sets & Reps Calculator
Average Lateral Step Up standards by male, female, gender, weight, age and height
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Alternatives & Variations to Lateral Step Up
1. Step Up
60.5 mSCORESWAPPED 101 TIMESStep Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.
2. Dumbbell Step Up
84.4 mSCORESWAPPED 79 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
3. Leg Extension
99.4 mSCORESWAPPED 60 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 38 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
5. Box Step Down
39.1 mSCORESWAPPED 32 TIMESBox Step Down is a compound, bodyweight exercise that primarily targets the quadriceps and glutes. The primary benefit of this exercise is the emphasis on controlling your movement as you lower yourself down from a box, which can improve stability and balance. This is a great exercise for developing unilateral strength and addressing imbalances between sides.
6. Air Squats
92.1 mSCORESWAPPED 30 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
7. Barbell Step Up
82.7 mSCORESWAPPED 28 TIMESTargeting the quads, glutes, and hamstrings, the Barbell Step Up is a compound exercise that also challenges balance and coordination. Performing this exercise with a barbell increases the resistance, enhancing muscle strength and endurance, making it a valuable addition to lower body workouts.
8. Lateral Step Up with Knee Drive
30.3 mSCORESWAPPED 27 TIMESLateral Step Up with Knee Drive is a compound exercise that primarily targets the quadriceps and glutes. By stepping up laterally, you recruit additional stabilizing muscles in your hips. Driving your knee up at the top of the movement adds an element of balance and coordination, making this a great exercise for improving lower body strength, stability, and functional fitness.
- Intermediate
- Quads
- Box
9. Dumbbell Squat
94.1 mSCORESWAPPED 26 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
10. Lateral Box Shuffle
35.3 mSCORESWAPPED 25 TIMESLateral Box Shuffle is a quick, explosive, compound movement that primarily targets your legs and improves agility. By moving laterally back and forth over a box, this exercise also adds a cardio element, enhancing endurance. This movement is excellent for athletes looking to improve lateral speed and coordination, and for anyone aiming to boost overall agility.