Bodyweight Lateral Step-Up
Strengthen legs & glutes with Bodyweight Lateral Step-Ups! Increase lower body power & stability - no equipment needed.
The Bodyweight Lateral Step-Up is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. You'll need: exercise bench.
Required Equipment
Bodyweight Lateral Step-Up Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Lower Calf (soleus)
Bodyweight Lateral Step-Up Variations and Alternatives
How to do the Bodyweight Lateral Step-Up
**Exercise 1. Stand parallel to a bench or a sturdy platform, facing sideways with your feet hip-width apart.
Lift your inside foot to place it firmly on the bench. Engage your core and keep your torso upright.
Push through the heel of your foot that's on the bench and lift your body upward, straightening your leg.
Bring your outside leg to the bench, so you are standing atop the bench briefly.
Lower your outside leg back to the floor with control, returning to the starting position.
Perform the desired number of repetitions for one leg before switching to perform the same number of repetitions with the opposite leg.
To ensure balance and symmetry in strength, alternate sides after completing a set on one side.
Safety Tips:
Ensure the bench is stable before beginning the exercise.
Move with control to maintain balance and avoid any jerky movements.
Avoid locking your knees when you step up, keeping a slight bend in the joints.
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Bodyweight Lateral Step-Up FAQs
What muscles does the Bodyweight Lateral Step-Up work?
The Bodyweight Lateral Step-Up mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Bodyweight Lateral Step-Up?
Exercise bench.
Is the Bodyweight Lateral Step-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Lateral Step-Up go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Lateral Step-Up variations and alternatives?
Similar exercises include the Band Step-Up, Barbell Lateral Step-Up, Barbell Step-Up and Box Bodyweight Patrick Step.
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