Lateral Step Up

Muscle Groups Involved

Glutes - Primary
Quads - Primary
Adductors - Primary

Highlights

Stand tall but flex at the hips with a braced core.
Do not let your foot or knee collapse inwards.
Pause briefly at the top of the rep.
Land as softly and quietly as possible.

Description

The Lateral Step-Up is a unilateral lower-body exercise that develops glute strength, quadriceps strength, and frontal-plane hip stability by moving sideways instead of forwards. Unlike a traditional

The Lateral Step-Up is a unilateral lower-body exercise that develops glute strength, quadriceps strength, and frontal-plane hip stability by moving sideways instead of forwards. Unlike a traditional Forward Step-Up, the lateral variation places greater demand on the gluteus medius and the muscles responsible for controlling pelvic stability and knee alignment, making it valuable for improving single-leg stability and reducing unwanted knee valgus. To perform the Lateral Step-Up start in a standing position next to a platform or step 6-24 inches high. If you choose to add resistance, hold the dumbbell on the non-working side. Brace your core, and lift the working leg up and place your foot on the platform. While keeping your core braced, forcefully push yourself up while maintaining even foot pressure. Stand tall briefly at the top and pause for control before lowering yourself back down to the starting position. You can choose to lower your working leg back to the floor or to keep it on the platform between repetitions.

Common Mistakes

Do not let your foot collapse inwards (flat foot). Do not let your knee col

Do not let your foot collapse inwards (flat foot). Do not let your knee collapse inward (valgus). Do not round your back or hyperextend your back. Keep your spine neutral throughout the movement. Land as quietly as possible. Be sure to stand up fully at the top of each repetition.

Pro Tips

Choose a platform height that is appropriate for you. If you have to hike y

Choose a platform height that is appropriate for you. If you have to hike your hip or cheat, or if you cannot maintain a neutral spine position, lower the height of the platform. Quality of movement is much more important than the volume.

Purpose

The Lateral Step-Up exercise is widely used to improve pelvic and hip stabi

The Lateral Step-Up exercise is widely used to improve pelvic and hip stability, ankle stability, balance, core control and explosive strength. It can also be used to preferentially target the gluteus medius.

Form

Your inner ankles should stay high and not collapse during the movement. Yo

Your inner ankles should stay high and not collapse during the movement. Your knees should not collapse inwards. Keep your spine neutral but you will have to flex at the hips to perform the exercise correctly.

Additional Names

Side Step-Up