Rope Pull Side Step

Muscles worked

Setup

1. Place a sturdy step platform on the floor and stand to the left side of it with feet hip-width apart.
2. Grasp the rope with both hands using an overhand grip, maintaining slight tension in the rope.
3. Engage your core and stand tall with your shoulders retracted and a slight bend in your knees.

How to do it

1. Step your right foot firmly onto the center of the step, driving through the heel to lift your body upward.
2. As you rise, pull the rope toward your right hip in a powerful rowing motion, exhaling forcefully during the exertion.
3. Inhale as you step down with the left foot to the opposite side of the platform, lowering the rope with control.
4. Perform the next repetition by stepping onto the platform with your left foot and pulling toward the left hip, alternating sides fluently.

Form checklist

• Keep your chest upright and avoid leaning forward or rounding your spine during the pull.
• Ensure the entire foot is planted on the step to prevent slipping and maximize force production.
• Drive the movement through the glutes and quads of the lead leg rather than pushing off the trailing toe.
• Maintain a neutral neck position by looking forward, not down at your feet.

Pro tips

• Focus on 'crushing' the shoulder blade toward your spine at the peak of the pull to maximize lat and trapezius activation.
• Maintain a rhythmic, athletic tempo to turn this into a high-intensity metabolic movement while keeping the core braced.

Make it harder

• Increase the height of the step platform to increase the range of motion and demand on the glutes and hamstrings.
• Incorporate a lateral hop instead of a step to add a plyometric component and increase explosive power.

Frequently asked

What muscles does the rope pull side step work?

The rope pull side step primarily targets the adductors, glutes, hamstrings, hip flexors, and quadriceps, and also works the abs, deltoids, erector spinae, and obliques as secondary muscles.

What equipment do you need for the rope pull side step?

The rope pull side step uses rope.

Is the rope pull side step good for beginners?

The rope pull side step is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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