Exercise Library
Lateral Step-up
The lateral step-up is a variation of the step-up that better replicates a squatting motion than the traditional step-up.
Place one foot on a box with the other on the floor alongside of the box to approximate a squat position at that depth. Using the raised leg with minimal assistance from the other, push through the whole foot to lift yourself up to a standing position on the box.
Step back down into the starting position, maintaining control as far down as possible.
Purpose
The lateral step-up provides unilateral leg strength for better strength balance and to reduce weaknesses that limit bilateral leg strength, improves hip stability, and stresses knee extension in the most mechanically difficult range. Unlike the traditional step-up, the side starting position allows the athlete to move more similarly to a squat rather than a lunge.
Variations
The lateral step-up can be loaded in a number of ways: barbell on the back, barbell in the clean rack position, one or two dumbbells or kettlebells on the shoulder(s) or hanging in the arm(s), barbell or dumbbell(s) overhead, or sandbag on the shoulders, chest or Zercher position.
The down leg can be lifted once standing on the box to bring the knee up for added hip stability work (known as a lateral Russian step-up), and slow eccentrics can be used (using assistance by holding onto a rack or similar as needed). The lateral step-up can also be done as a step-down by starting at the top and lowering to the bottom without fully supporting with the down leg.
Programming
The lateral step-up can be a primary leg strength exercise for an athlete who’s experienced and strong enough to use it as such, an accessory exercise for improved strength balance and hip stability, or as a rehab exercise (often using assisted slow eccentrics). As a strength exercise with heavier loading, reps from 3-6 can be used; for an accessory or rehab exercise with limited or no weight, reps from 8-15 can be used. Perform the exercise near the end of a workout after more technical and speed-oriented work.
Place one foot on a box with the other on the floor alongside of the box to approximate a squat position at that depth. Using the raised leg with minimal assistance from the other, push through the whole foot to lift yourself up to a standing position on the box.
Step back down into the starting position, maintaining control as far down as possible.
Purpose
The lateral step-up provides unilateral leg strength for better strength balance and to reduce weaknesses that limit bilateral leg strength, improves hip stability, and stresses knee extension in the most mechanically difficult range. Unlike the traditional step-up, the side starting position allows the athlete to move more similarly to a squat rather than a lunge.
Variations
The lateral step-up can be loaded in a number of ways: barbell on the back, barbell in the clean rack position, one or two dumbbells or kettlebells on the shoulder(s) or hanging in the arm(s), barbell or dumbbell(s) overhead, or sandbag on the shoulders, chest or Zercher position.
The down leg can be lifted once standing on the box to bring the knee up for added hip stability work (known as a lateral Russian step-up), and slow eccentrics can be used (using assistance by holding onto a rack or similar as needed). The lateral step-up can also be done as a step-down by starting at the top and lowering to the bottom without fully supporting with the down leg.
Programming
The lateral step-up can be a primary leg strength exercise for an athlete who’s experienced and strong enough to use it as such, an accessory exercise for improved strength balance and hip stability, or as a rehab exercise (often using assisted slow eccentrics). As a strength exercise with heavier loading, reps from 3-6 can be used; for an accessory or rehab exercise with limited or no weight, reps from 8-15 can be used. Perform the exercise near the end of a workout after more technical and speed-oriented work.
