Exercise guide
Stepjack Front Raise
- Beginner
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper arms
- Waist
The Stepjack Front Raise is a low-impact, compound movement that combines a lateral step with a shoulder raise to build coordination and endurance in the deltoids and lower body. It effectively elevates the heart rate while targeting the anterior shoulders and stabilizing muscles of the legs.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms resting at your sides.
- Engage your core and keep your chest lifted with a neutral spine.
- Maintain a slight, athletic bend in your knees throughout the movement.
How to do it
- Step your right foot out to the side while simultaneously raising both arms straight in front of you until they reach shoulder height.
- Exhale as you step out and raise your arms, focusing on a controlled 'pushing' motion against the air.
- Step your right foot back to center while lowering your arms back to your sides with control as you inhale.
- Immediately repeat the movement by stepping out with the left foot, alternating sides for the duration of the set.
Form checklist
- Keep your arms straight but avoid locking your elbows.
- Stop the arm raise at shoulder height to avoid unnecessary joint strain.
- Maintain an upright torso; do not lean back as the arms rise.
- Step wide enough to engage the glutes without losing your balance.
Pro tips
- Focus on the 'mind-muscle connection' by squeezing your front deltoids at the top of the movement.
- Keep your shoulder blades pulled down and back to prevent shrugging during the raise.
Make it harder
- Increase the tempo to a rapid pace to turn the exercise into a high-intensity cardio move.
- Hold light weights or household objects to increase the resistance on the deltoids.
Frequently asked
- What muscles does the stepjack front raise work?
- The stepjack front raise primarily targets the calves, glutes, and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the stepjack front raise?
- The stepjack front raise requires no equipment — just your body weight.
- Is the stepjack front raise good for beginners?
- Yes. The stepjack front raise is a beginner-friendly movement and a strong foundation to build on.
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