Alternating Step-Out
Tone your legs & glutes with Alternating Step-Outs! A simple exercise for a great lower body workout. Do it anywhere, anytime!
The Alternating Step-Out mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Alternating Step-Out Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Alternating Step-Out Variations and Alternatives
How to do the Alternating Step-Out
Begin standing with your feet hip-width apart, arms at your sides or clasped in front of your chest for balance.
Step out to the side with your right foot, placing it firmly on the ground.
Bend your right knee and push your hips back to lower your body, keeping your left leg straight, until your right thigh is nearly parallel to the floor.
Use your right foot to push off the ground and return to the starting position.
Repeat with your left foot, stepping out to the side and then returning to the starting position.
Alternate sides with each repetition, performing the exercise for the desired number of repetitions or time duration.
Ensure that your knees do not go over your toes while stepping out and keep your back straight and chest lifted throughout the exercise. Adjust the width of your step and the depth of your squat according to your level of flexibility and strength.
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Alternating Step-Out FAQs
What muscles does the Alternating Step-Out work?
The Alternating Step-Out mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Step-Out?
None. The Alternating Step-Out is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Step-Out go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Step-Out variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Hand Hold Step-Out, Side-Step Deep-Squat and Side-Step Squat.
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