Lateral step-up

A compound exercise for the quads and glutes, with help from the adductors. Equipment: dumbbells and plyo box or step.

Orbit

Drag to rotate

WorksQuadsGlutesAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand side-on to a box, a dumbbell in each hand.
Step up sideways, pushing through the top foot
Lower slowly to the floor

Muscles worked

Lateral step-up: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Adductors

Equipment

Dumbbells
Plyo box or step

Alternatives

Exercises that train the same main muscles. See all lateral step-up alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell split squatBarbell and Squat rack
Barbell step-upBarbell, Squat rack and Plyo box or step
Barbell walking lungeBarbell and Squat rack

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the lateral step-up in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser