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  • Gluteus maximus
  • Box or step
  • Beginner

Lateral step-up

The lateral step-up works your glutes and quads. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Weight on the top leg
  2. Tip 2Hips level
  3. Tip 3Lower slowly

Where you should feel it

On the side of your hip and in the glute of your top leg, with the front of your thigh helping.

Main muscles
Gluteus medius, gluteus maximus, and vastus lateralis
Also working
Vastus medialis, rectus femoris, and gluteus minimus

How to do it

  1. Stand side-on to a step or low box and place your inside foot fully on top.

  2. With your weight on the top leg, press through your whole foot and stand up until that leg is straight, without pushing off your bottom foot.

  3. At the top, let your outside foot hang beside the step, hips level.

  4. Lower slowly by bending your top leg until your bottom heel lightly touches the floor. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Pushing off your bottom foot to get up.

    How to fix it

    Lift the toes of your bottom foot before you rise. All the work comes from the top leg.

  • Mistake

    Your top knee caving in.

    How to fix it

    Keep your knee pointing toward your toes. If you can't, use a lower step.

  • Mistake

    Dropping down instead of lowering slowly.

    How to fix it

    Count 2 to 3 seconds on the way down and barely tap your heel.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 412 to 20 per side1 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • With dumbbells

    A dumbbell in each hand at your sides once the bodyweight version gets easy.

  • Front step-up

    Same idea, stepping up facing the bench. More glute max and front of the thigh.

At home or with more support

  • At home: on a stair

    Use the bottom stair, holding the handrail if you need to.

  • Prefer more stability? Side step-up holding a support

    Same movement on a lower step, holding a sturdy support with your outside hand for balance.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Simenz CJ, Garceau LR, et al. Electromyographical analysis of lower extremity muscle activation during variations of the loaded step-up exercise. J Strength Cond Res. 2012;26(12):3398-3405.

    PubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026