Kettlebell Lateral Step-Up

Muscles worked

Setup

1. Stand sideways next to a flat bench or sturdy step with your feet hip-width apart.
2. Hold a kettlebell in the goblet position at chest height, keeping your elbows tucked in.
3. Place the foot closest to the bench firmly on the platform, ensuring the entire foot is flat and the knee is aligned over the ankle.
4. Engage your core and maintain a neutral spine with your gaze forward.

How to do it

1. Drive through the heel of the elevated foot to stand up onto the bench, extending the hip and knee fully.
2. Exhale as you ascend, focusing on using the elevated leg to lift your weight rather than pushing off the floor with the trailing leg.
3. At the top of the movement, stand tall and briefly hold your balance before beginning the descent.
4. Inhale as you slowly lower your trailing foot back to the floor, maintaining a controlled 3-second eccentric phase.

Form checklist

• Keep the working knee tracking directly over the second toe; do not let it collapse inward.
• Maintain an upright torso and avoid leaning excessively toward the bench during the lift.
• Ensure the trailing foot touches the ground softly to keep constant tension on the working leg.
• Keep your hips square to the front throughout the entire range of motion.

Pro tips

• To maximize glute recruitment, hinge slightly at the hips as you descend while keeping your shin as vertical as possible.
• Minimize the 'kick-off' from the bottom foot by curling your toes upward in your shoe on the non-working leg.

Make it harder

• Increase the height of the bench to increase the range of motion and hip flexion requirements.
• Add a high-knee drive with the trailing leg at the top of the step-up to further challenge balance and core stability.

Frequently asked

What muscles does the kettlebell lateral step-up work?

The kettlebell lateral step-up primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the kettlebell lateral step-up?

The kettlebell lateral step-up uses dumbbell.

Is the kettlebell lateral step-up good for beginners?

The kettlebell lateral step-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps