Elite Physique The New Science of Building a Better Body

Lateral Step-Up
The lateral step-up emphasizes the adductors, which are important muscles to
strengthen for a wide array of athletes. That advantage also works in your favor to build
the overall size of your thighs.
HOW TO DO IT
STEP-UPS
1. Stand with one foot flat on a box or step and the other foot on the floor out at
an angle (see figure a). Start with no additional weight, or hold a weight in the
goblet position.
2. Push through the heel of the top leg to lift yourself up until the leg is straight
and the foot of the trailing leg rests on the step (see figure b).
3. Lower the trailing leg back to the floor under control.
4. Perform all your reps, then switch sides and repeat the set.
a
b
ADVANTAGES
• This exercise is a good choice for developing lateral hip stability in athletes who
move laterally in their sport, which is most of them.
• The eccentric portion of the lateral step-up resembles the one-leg squat.
COACHING CUES
• Heavier or less experienced athletes should start with a very low step—four to
six inches (10-15 cm).
• Use a higher step if you need it—up to 12 inches (30 cm) if you are tall—but you
don’t need to go up from there. Progress the movement with load or rep speed.
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