Glutes
Lateral Step Up
The Lateral Step Up is a strength exercise with dumbbells for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 17%.
How to do it
- Stand side-on next to a box about mid-shin to knee height, a dumbbell in each hand.
- Place the near foot flat on the box, toes pointing forward.
- Push through the heel on the box to lift yourself up sideways until the leg is straight.
- Lower the outside foot back down slowly, keeping the hips level.
- Finish all reps on one side, then switch.
Tips
- Keep the knee on the box tracking over the middle toes.
- Let the outside foot hover just above the floor rather than resting between reps.
Common mistakes
- Pushing off the floor foot.
- Hip of the free leg dropping or hiking.
- Knee on the box falling inward.
Muscles worked by the Lateral Step Up
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping up sideways loads glute medius. Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.
Lateral Step Up alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lateral Step Up work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.
Is the Lateral Step Up good for beginners?
Yes. The Lateral Step Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lateral Step Up?
For example the Barbell Step Up, Kettlebell Step Up and Smith Machine Step Up. They train mostly the same muscles, some with different equipment.
How do you make the Lateral Step Up harder?
Add weight or reps, or move on to the Barbell Step Up and Peterson Step Up.
Sources
- Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.