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Lateral Step-Up

Draftstrength88%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing beside a step/box, tall trunk and level pelvis, the near (top) foot placed flat on the step and the trailing foot on the floor
End
fully stood up on the step driving through the top-leg heel, standing hip and pelvis level, trailing foot lifted off the floor
Range of Motion
top leg moves from ~60–90° knee/hip flexion to near-full extension; controlled lowering back down

How to Perform

Stand beside a step; step up sideways onto it by driving through the top leg's heel, then lower with control.

Watch on YouTube↗

Opens a YouTube search for “Lateral Step-Up”

Equipment:step box
Starting position: standing

Coaching Cues

  1. 1

    Tall trunk, level pelvis — glute med drives the rise

    (verbal)
  2. 2

    Push the standing foot through the box to stand

    (verbal)
  3. 3

    Lower the trailing foot to the floor with control

    (verbal)
  4. 4

    Standing hip stays level — hand checks the height

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10 per side, 2×/week. Progress height and load.

EMG Activation Data

Lateral step-ups produce >45% MVIC VMO, beneficial for strengthening [Ekstrom 2007].

Muscles Involved (5)

Primary Movers

Gluteus Medius
Vastus Medialis— >45% MVIC
Quadriceps Femoris

Secondary Movers

Gluteus Maximus

Stabilizers

Soleus

Easier Variations ↓

1

Low Lateral Step-Up

4-inch box to start.

Harder Variations ↑

1

Higher Box

8" then 12".

2

Weighted Lateral Step-Up

Add dumbbells.

Target Movements (3)

Knee ExtensionTibiofemoral Joint
Hip ExtensionHip Joint (Coxofemoral)
Hip AbductionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Stair ClimbingessentialSingle-Leg BalanceWalking

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Single-Leg StrengthperformancePatellofemoral (Knee) PainrehabKnee OsteoarthritisrehabFall Preventionprevention

Research Notes

AUDIT[low]: Both 'vastus-medialis' and 'quadriceps' are listed as primary movers, double-counting the VM (a component of the quadriceps group) and inflating the quad contribution relative to how other exercises in the shard model the quadriceps. → Keep a single primary quadriceps entry (or scope VM as an emphasis note) rather than listing the group and one of its heads as separate primaries. AUDIT[low]: Lists both "quadriceps" (group) and "vastus-medialis" as separate primary muscles, double-counting the VMO which is a component of the quadriceps group; every other node models this as quadriceps alone. → Fold vastus-medialis into the quadriceps entry (note VMO emphasis in the role notes) rather than listing it as a second primary.