How to do a Lateral Step Up with Knee Drive
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 74,957
- Popularity Rank
- 941st
- Difficulty
- Intermediate
- Quads Strength
- 57 mSCORE 156th
- Equipment Required
Box
Workouts with Lateral Step Up with Knee Drive
Instructions for Proper Form
Lateral 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.
- 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 and then drive your opposite knee upwards to hip or above hip level.
- Lower your foot back to the ground and then your starting leg back to the starting position.
- Repeat with the opposite side.
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Alternatives & Variations to Lateral Step Up with Knee Drive
1. Step Up
60.5 mSCORESWAPPED 50 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 32 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 22 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. Lateral Step Up
37 mSCORESWAPPED 20 TIMESLateral 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.
5. Barbell Step Up
82.7 mSCORESWAPPED 15 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.
6. Air Squats
92.1 mSCORESWAPPED 12 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. Dumbbell Lunge
97.6 mSCORESWAPPED 11 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
8. Box Step Down
39.1 mSCORESWAPPED 8 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.
9. Wall Sit
55.4 mSCORESWAPPED 8 TIMESWall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.
- Intermediate
- Quads
10. Leg Press
99.7 mSCORESWAPPED 8 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.