Exercise guide
Side Step Fly
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
This dynamic compound movement combines a lateral step with a shoulder fly to improve coordination while targeting the lower body and deltoids. It effectively elevates the heart rate while building functional strength in the quads, calves, and upper body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet hip-width apart, positioned directly in front of an aerobic step or low platform.
- Keep your arms hanging naturally at your sides with palms facing inward.
- Engage your core and maintain a neutral spine with your shoulders pulled back and down.
How to do it
- Step your right foot firmly onto the center of the step, pushing through the midfoot to lift your body upward.
- As you rise, simultaneously raise both arms out to the sides in a fly motion until they reach shoulder height, exhaling during the lift.
- Inhale as you lower your arms back to your sides and step your right foot back down to the starting position.
- Repeat the movement by stepping up with the left foot, alternating sides for the duration of the set.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders during the fly.
- Ensure your entire foot is planted firmly on the step to maintain balance.
- Control the descent of your arms; do not let them drop quickly.
- Maintain a slight bend in the elbows throughout the arm movement to protect the joints.
Pro tips
- Focus on squeezing your shoulder blades together at the peak of the fly to maximize posterior deltoid and upper back engagement.
- Drive through the heel of the stepping foot to better recruit the glutes and quadriceps while keeping the movement fluid.
Make it harder
- Increase the height of the step to challenge the quadriceps and calves further.
- Hold light dumbbells or resistance bands to increase the load on the deltoids and pectorals.
Frequently asked
- What muscles does the side step fly work?
- The side step fly primarily targets the deltoids and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the side step fly?
- The side step fly requires no equipment — just your body weight.
- Is the side step fly good for beginners?
- Yes. The side step fly is a beginner-friendly movement and a strong foundation to build on.