Exercise guide
Kettlebell Goblet Lateral Step Up
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This unilateral compound movement targets the quadriceps and glutes while significantly challenging lateral stability and hip adductor strength. The goblet hold shifts the center of gravity forward, forcing greater core engagement and helping maintain an upright torso.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways (laterally) next to a flat bench or sturdy step with your feet hip-width apart.
- Hold a kettlebell by the horns at chest height, keeping your elbows tucked in and shoulders retracted.
- Place the foot of the leg closest to the bench firmly on the center of the platform, ensuring the entire foot is supported.
How to do it
- Exhale and drive through the heel of the elevated foot to lift your body upward until the working leg is fully extended.
- Avoid pushing off the ground with your trailing foot; focus on using the elevated leg to pull your weight up.
- Inhale as you slowly lower your trailing foot back to the floor with a controlled 3-second eccentric tempo.
- Complete the desired number of repetitions on one leg before switching sides to ensure equal volume.
Form checklist
- Keep the knee of the working leg tracked directly over the middle of the foot, avoiding internal collapse.
- Maintain an upright chest and neutral spine throughout the entire range of motion.
- Touch the floor softly with the trailing foot rather than crashing down or bouncing.
- Keep the kettlebell pinned to your chest to prevent the weight from pulling your torso forward.
Pro tips
- To maximize glute recruitment, lean your torso slightly forward while keeping your spine straight as you drive upward.
- Focus on a 'mind-muscle connection' by imagining you are pushing the bench away from you rather than just stepping up.
Make it harder
- Increase the height of the step to increase the range of motion and the demand on the gluteus maximus.
- Add a high-knee drive with the trailing leg at the top of the movement to further challenge balance and hip flexor strength.
Frequently asked
- What muscles does the kettlebell goblet lateral step up work?
- The kettlebell goblet lateral step up primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the kettlebell goblet lateral step up?
- The kettlebell goblet lateral step up uses kettlebell.
- Is the kettlebell goblet lateral step up good for beginners?
- The kettlebell goblet 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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