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Glutes · Intermediate

Dumbbell Lateral Step Up

Loaded lateral step-up that develops single-leg strength and frontal-plane hip and knee control.

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Dumbbell Lateral Step Up demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand sideways beside a stable box with a dumbbell in each hand and your inside foot placed fully on top.
  2. 02Brace your trunk and keep the elevated knee aligned with the toes.
  3. 03Drive through the elevated foot to raise your body vertically onto the box without pushing hard from the floor leg.
  4. 04Stand tall and balanced at the top, bringing the trailing foot up only as the variation requires.
  5. 05Lower yourself slowly back to the starting side position and complete the set before switching.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionLateral Box Step-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBody Weight Curtsy LungeComparable substituteDumbbell Lateral LungeComparable substituteAlternating Dumbbell Deficit Curtsy LungeComparable substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteForward Lunge

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