Lateral step ups



  • Improves strength/definition in Quadriceps/front of the upper thigh.
  • Improves strength/definition in Hamstrings/back of the upper thigh.
  • Improves one-legged balance/stability.
  • Improves lateral movement/stability.


  • No excessive tension in front of pelvis, hamstrings/back of the upper thigh, and/or calves.
  • Must be comfortable on one leg/foot.


  • Set the stepper height so that your knee begins the stepping movement at 90 degrees.
  • Begin in a standing position that faces 90 degrees away from the front of the stepper.
  • Keep your core tight, shoulders back and chest high.

How to Do:

  1. Brace your lower back, place foot (90 degrees off center) on stepping platform/stepper.
  2. Breathing out, step up with one leg until knee is straight.
  3. Breathing in, slowly return to the original position at the bottom of the stepper.
  4. If you cannot perform movement without arching your lower back, reduce weight and continue.
  5. Progression: When you feel comfortable with this movement, and you are able to perform many repetitions in a row, add weight in the form of dumbbells, cables, bands, barbell.

Progression Considerations:

  • Should be able to maintain level pelvis/hips and keep foot straight on stepper/platform.


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