STRENGTH

How to Do

How to Do Lateral Step Ups

No excessive tension in front of pelvis, hamstrings in the back of the upper thigh, and or calves.

Must be comfortable on one leg foot.

Should be able to maintain level pelvic hips and keep feet straight on a stepper platform.

Beginning

Beginning Lateral Step Ups

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.

Movement

Lateral Step Ups Movement

1. Brace your lower back, place your foot 90 degrees off center on the stepping platform/stepper.

2. Breathing out, step up with one leg until your 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.

Benefits

Lateral Step Ups Benefits

Improves strength definition in the Quadriceps front of the upper thigh.

Improves strength definition in the back of the upper thigh.

Improves one-legged balance stability.

Improves lateral movement stability.

Lateral Step Ups to Balance on Single Leg
Lateral Step Ups With Cable
Lateral Step Ups With Rotation
Dumbbell Lateral Step Up
Dumbbell Lateral Step Up and Shoulder Press
Dumbbell Lateral Step Up and Shoulder Press With Single Arm
Dumbbell Lateral Step Up and Shoulder Press on Single Leg
Lateral Step Up With Bicep Curl and Single Leg Balance
Lateral Multiplanar Step Up to Balance, Curl and Press
Lateral Power Step Up Jumps Off Box

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