45-Degree Step-Out
Strengthen legs & glutes! Step out to stronger fitness with the 45-Degree Step-Out. Improve your lateral movement & stability.
The 45-Degree Step-Out mainly works the quads and glutes & hips, with help from the core and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
45-Degree Step-Out Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Hip Adductors
45-Degree Step-Out Variations and Alternatives
How to do the 45-Degree Step-Out
Start by standing straight with your feet shoulder-width apart and your hands in front of your chest. This is your initial position.
Step out to the side at a 45-degree angle with your right foot. Bend your right knee and push your hips back to lower into a lateral lunge. Keep your left leg straight, your chest up, and your gaze forward.
Pause at the bottom of the lunge and feel the stretch in your inner thigh.
Push off with your right foot to return to the starting position.
Repeat the movement stepping out with your left foot to the opposite 45-degree angle.
Continue alternating sides for the desired number of repetitions or set duration of time.
Make sure to keep your movements controlled and to descend into the lunge in a controlled manner to maximize the effectiveness of the exercise and minimize the risk of injury.
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45-Degree Step-Out FAQs
What muscles does the 45-Degree Step-Out work?
The 45-Degree Step-Out mainly works the quads and glutes & hips, with help from the core and hip adductors (inner thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the 45-Degree Step-Out?
None. The 45-Degree Step-Out is a bodyweight exercise, so you can do it anywhere.
What workout day should the 45-Degree Step-Out go on?
It belongs on leg day in a push/pull/legs routine.
What are some 45-Degree Step-Out variations and alternatives?
Similar exercises include the Alternating Step-Out, Hand Up Front Step, Hand Hold Step-Out and Step-Out Squat.
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