Side Step Upright Row

Muscles worked

Setup

1. Stand sideways next to a sturdy step or platform with your feet hip-width apart.
2. Place the foot closest to the step firmly on the center of the platform, ensuring the entire foot is supported.
3. Engage your core and let your arms hang straight down in front of your thighs with your palms facing your body.

How to do it

1. Drive through the heel of the elevated foot to stand up onto the step, while simultaneously pulling your elbows upward and outward toward your ears.
2. Exhale during the ascent, bringing your trailing foot to tap the step or driving the knee upward for added balance challenge.
3. Inhale as you slowly lower the trailing foot back to the floor, controlling the descent with your lead leg while lowering your arms back to the start position.
4. Switch sides after the designated reps or alternate by stepping over the platform to the other side.

Form checklist

• Keep your elbows higher than your wrists at the top of the rowing motion.
• Maintain an upright torso; avoid leaning excessively forward or rounding your shoulders.
• Ensure the knee of the stepping leg stays aligned with your toes, preventing it from caving inward.
• Keep your core braced throughout the movement to maintain balance on the unilateral transition.

Pro tips

• Focus on driving the elbows toward the ceiling to maximize trapezius and lateral deltoid recruitment without needing external weight.
• Slow down the descent (eccentric phase) to 3 seconds to increase the time under tension for the glutes and quads.

Make it harder

• Incorporate a high-knee drive with the trailing leg at the top of the step to increase core and hip flexor demand.
• Increase the height of the step to deepen the range of motion for the working glute.

Frequently asked

What muscles does the side step upright row work?

The side step upright row primarily targets the calves, deltoids, glutes, and quadriceps, and also works the abs, biceps, and trapezius as secondary muscles.

What equipment do you need for the side step upright row?

The side step upright row uses step and body weight.

Is the side step upright row good for beginners?

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

Related exercises

• Arm Raise Step In PlaceBeginner · calves, glutes, and quadriceps
• Barbell Frog Stance DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Single Power CleanIntermediate · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, and trapezius
• Kettlebell Bottoms Up Single Arm Overhead CarryAdvanced · deltoids, glutes, and quadriceps