Lateral Step Ups
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Strength
Unilateral Training
Lateral Movement
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Box or Bench
Bodyweight
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Intermediate
OVERVIEW
Lateral Step Ups are a dynamic variation of traditional step ups that challenge the body in the frontal plane, where lateral movement and hip stability come into play. This exercise strengthens the glutes, quads, and hip abductors while also improving balance and coordination. Lateral Step Ups are ideal for athletes, active individuals, or anyone looking to increase strength and control in side-to-side movements.
MUSCLES WORKED
PRIMARY:
Gluteus medius and maximus
Quadriceps
SECONDARY:
Hamstrings
Calves
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand beside a sturdy box, bench, or step with one foot closest to the platform.
Step laterally onto the platform with the lead foot, driving through the heel to lift your body up.
As you rise, bring the trailing foot up to meet the lead leg or pause in a single-leg balance.
Lower the trailing leg back down to the floor with control.
Complete all reps on one side, then switch to the other.
BENEFITS
Builds strength and stability in the lateral plane
Targets glute medius for improved hip function
Helps prevent knee valgus and lower-body imbalances
Improves balance and single-leg control
Functional for athletes and everyday movement patterns
COACHING CUES
Drive through your heel to power up-not your toes
Keep hips and shoulders square-avoid twisting
Control the descent. Land softly and reset your stance
Lead with strength, follow with stability
Avoid pushing off the floor with your bottom leg