Exercise guide
Side Step Lateral Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
- Waist
This compound movement combines a lateral lunge with a lateral arm raise to target the lower body and shoulders while challenging core stability. It is highly effective for improving lateral mobility, coordination, and functional strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and arms at your sides.
- Position yourself in front of a low step or on a clear floor space.
- Engage your core and keep your chest lifted with shoulders pulled back.
How to do it
- Step one foot out to the side onto the step, keeping the trailing leg straight and toes pointing forward.
- Inhale as you lower your hips by bending the stepping knee, simultaneously raising both arms out to the sides to shoulder height.
- Exhale and push powerfully off the stepping foot to return to the center.
- Lower your arms and repeat the movement on the opposite side in an alternating fashion.
Form checklist
- Keep your weight in the heel of the stepping foot.
- Ensure the stepping knee tracks over your toes and does not collapse inward.
- Maintain a neutral spine and avoid rounding your shoulders during the arm raise.
- Keep your arms level with your shoulders, avoiding raising them higher than ear level.
Pro tips
- Focus on the mind-muscle connection by squeezing your glutes at the bottom of the lunge and your deltoids at the peak of the raise.
- Keep your torso as upright as possible to maximize abdominal engagement and prevent lower back strain.
Make it harder
- Increase the tempo of the alternating steps to add a cardiovascular and coordination challenge.
- Hold the bottom position of the lunge for 2 seconds to increase time under tension for the quads and deltoids.
Frequently asked
- What muscles does the side step lateral raise work?
- The side step lateral raise primarily targets the glutes and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the side step lateral raise?
- The side step lateral raise requires no equipment — just your body weight.
- Is the side step lateral raise good for beginners?
- Yes. The side step lateral raise is a beginner-friendly movement and a strong foundation to build on.
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