glutes · Dumbbell · Intermediate
Lateral Step-Up
The lateral step-up steps sideways onto a box, which loads the glute medius and the glute max together. It is a single-leg exercise that also builds hip stability.
Why it's in a glute program: Single-leg glute work with a side-glute bias.
How to do the lateral step-up
- Stand side-on to a knee-height box or bench and place your near foot flat on top of it. Hold a dumbbell in each hand if you want to add load.
- Drive through the heel of the foot on the box to stand up tall on it, letting the other leg hang beside the box.
- Lower yourself back down slowly under control, tapping the floor lightly with the free foot. Finish the set, then switch sides.
Form cues
- Whole foot on the box.
- Drive through the heel; do not push off the floor foot.
- Lower slowly under control.
Muscles worked
Primary: glutes. Movement pattern: lunge. Equipment: dumbbell.
