Hand Up Front Step
Step toward fitness! Hand Up Front Step builds strength & coordination. A simple move for full-body wellness.
The Hand Up Front Step is a compound exercise that mainly works the shoulders and glutes & hips, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Hand Up Front Step Muscles Worked
Primary
Side Shoulder (lateral deltoid); Glutes (gluteus maximus)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Hand Up Front Step Variations and Alternatives
How to do the Hand Up Front Step
Begin by standing in a neutral position with feet shoulder-width apart.
Step forward with your left leg into a lunge position. As you step forward, raise your right arm straight above your head. Your right knee should remain back and slightly bent, and your right hand should be extended straight up. This will form a diagonal line from your right hand down to your left foot.
Push off with your left foot to return to the standing position, lowering your right arm back to your side.
Repeat the movement by stepping forward with your right leg and raising your left arm above your head.
Alternate legs and corresponding opposite arms for the desired number of repetitions and sets.
Maintaining proper form is crucial, keeping your core engaged, and making sure each movement is controlled and smooth. The exercise combines lower body strength work with a dynamic shoulder and arm lift, making it functional and engaging for multiple muscle groups.
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Hand Up Front Step FAQs
What muscles does the Hand Up Front Step work?
The Hand Up Front Step mainly works the shoulders and glutes & hips, with help from the quads and core. The main muscles are the lateral deltoid and gluteus maximus.
What equipment do you need for the Hand Up Front Step?
None. The Hand Up Front Step is a bodyweight exercise, so you can do it anywhere.
Is the Hand Up Front Step 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 Hand Up Front Step go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hand Up Front Step variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Alternating Forward-Step with Arm Swing, Alternating Step-Out and Stepback Archer.
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