Lateral Step Up
The Lateral Step Up is a functional lower-body exercise that targets the quadriceps and glutes while significantly improving hip stability. By stepping sideways onto an elevated surface, you specifically engage the outer hip muscles (gluteus medius) often neglected in standard squats and lunges.
Because single-leg balance is highly sensitive to daily fatigue, the AI analyzes your sleep quality and HRV to determine if your nervous system is ready for this stability-focused movement. By tracking your RPE and set duration, the app ensures you are controlling the descent (eccentric phase) rather than dropping down, which is crucial for strength gains and joint safety. If you consistently report knee pain with step-ups, the system learns this association and will automatically substitute floor-based alternatives like side lunges in future workouts.
Form Cues
- Stand sideways next to a sturdy box or bench
- Place your entire foot flat on the box
- Drive forcefully through your elevated heel to stand tall
- Keep your hips square and facing forward
- Lower yourself slowly for a 3-second count
- Don't push off the floor with your bottom leg
- Don't let your knee cave inward as you step up
- Don't allow your heel to hang off the edge of the box
- Don't rush the downward phase of the movement
Common Mistakes
- Bouncing off the bottom foot
- Knee valgus (caving inward)
- Using a box that is too high
- Rapid, uncontrolled descent
- Rotating the hips during the step
Muscles Worked
This exercise primarily drives growth in the quadriceps and gluteus maximus through the stepping motion. Crucially, the lateral angle heavily recruits the gluteus medius and adductors to stabilize the pelvis, making it highly effective for correcting muscle imbalances and preventing knee injuries.
Primary
Secondary
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