Exercise guide
Bodyweight Lateral Step Up
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Bodyweight Lateral Step Up is a potent unilateral exercise that emphasizes the glutes, particularly the gluteus medius, and quadriceps while improving hip stability. By approaching the step from the side, you challenge your balance and lateral strength more than a traditional forward step-up.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to a sturdy bench or step with your feet hip-width apart.
- Place the foot of the leg closest to the bench firmly on the center of the platform.
- Ensure your elevated foot is flat and your knee is aligned directly over your second toe.
- Engage your core and keep your hands at your chest or out to the sides for balance.
How to do it
- Drive through the heel of the elevated foot to lift your body upward, extending the hip and knee fully.
- Exhale as you rise, focusing on using only the elevated leg to move your weight.
- At the top, stand tall with your trailing leg hovering beside the working leg.
- Inhale as you slowly lower yourself back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep the working knee tracked over the toes; do not let it cave inward.
- Avoid 'cheating' by pushing off the ground with your bottom foot.
- Maintain a proud chest and neutral spine throughout the entire movement.
- Keep your hips level as you step up and down to ensure proper glute engagement.
Pro tips
- To maximize glute recruitment, lean your torso slightly forward while keeping your back flat.
- Focus on the mind-muscle connection by imagining you are pushing the bench into the floor rather than pulling yourself up.
Make it harder
- Increase the height of the step to increase the range of motion and hip flexion requirements.
- Slow down the lowering phase to 5 seconds to increase time under tension and demand on the quadriceps.
Frequently asked
- What muscles does the bodyweight lateral step up work?
- The bodyweight lateral step up primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the bodyweight lateral step up?
- The bodyweight lateral step up uses dumbbell.
- Is the bodyweight lateral step up good for beginners?
- The bodyweight 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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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps