Side Step Swipes

Muscles worked

Setup

1. Stand sideways next to a stable step or platform with your feet hip-width apart.
2. Engage your core and keep your chest upright with your arms relaxed at your sides.
3. Position yourself so your inner foot is approximately 6 inches from the edge of the step.

How to do it

1. Step your inner foot onto the center of the step, driving through the heel to lift your body upward while exhaling.
2. As you rise, 'swipe' both arms in a wide, overhead arc and bring your trailing knee toward your chest for balance.
3. Inhale as you step back down to the floor with control, returning your arms to your sides.
4. Switch sides by stepping over the platform or repositioning to lead with the opposite leg, maintaining a steady, rhythmic tempo.

Form checklist

• Keep your chest lifted and eyes forward throughout the entire movement.
• Ensure your entire foot is planted firmly on the step, not just the toes.
• Avoid using the floor leg to 'push off'; focus on pulling yourself up with the lead leg.
• Land softly on the ball of your foot when returning to the starting position to protect your joints.

Pro tips

• Focus on a powerful, explosive arm swipe to create upward momentum and maximize deltoid engagement.
• Squeeze the glute of the stepping leg at the top of the movement to ensure full hip extension and stability.

Make it harder

• Increase the height of the step to demand more power from the glutes and quadriceps.
• Hold light dumbbells or wear wrist weights to increase the resistance during the overhead swipe.

Frequently asked

What muscles does the side step swipes work?

The side step swipes primarily targets the calves, glutes, and quadriceps, and also works the adductors, hamstrings, and hip flexors as secondary muscles.

What equipment do you need for the side step swipes?

The side step swipes requires no equipment — just your body weight.

Is the side step swipes good for beginners?

The side step swipes 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 Foot HopscotchIntermediate · calves, glutes, and quadriceps