Lateral step exercises tone the muscles of the glutes, hip abductors, hip adductors and quadriceps. Some lateral exercises are also performed to enhance agility, endurance and speed training. Many lateral step exercises can be performed with no equipment; however, workout intensity can be increased by adding a step bench.
Alternating Cross-over Step-up
The cross-over step-up requires the use of a step bench on four or five risers. Raising or lowering the height of the bench will increase or decrease intensity, respectively. Position the right side of your body next to the bench and point your feet straight ahead. Begin by lifting your left foot and crossing it in front of your body to place it slightly left of the center of the step bench, not allowing either foot to twist to the right. Once the left foot is in position, lift the right foot, swinging it behind the body and place it to the right of the left foot. To get to the other side of the bench, lead with the left foot, which will now swing behind the body and plant on the floor next to the bench. Follow with your right leg swinging in front of the body and landing to the right of the left foot. Reverse the motion to travel back across the bench.
Alternating Lateral Push-off
The alternating lateral push-off is all about speed. Set up a step bench with two or three risers. Stand next to a bench with your right side facing it. Put your right foot in the center of the bench, leaving your left foot on the floor. Jump your left foot to the center of the bench as you simultaneously jump the right foot to the opposite side of the bench. Immediately reverse the motion to propel the body back to the starting position. Be sure to use power to jump, but control your body weight on the way down to reduce the impact on your knees.
Side Lunge
The side lunge targets the glutes, hip adductors and quadriceps. Stand with your legs shoulder-width apart and your toes pointing forward. Lunge your right leg as far to the right as possible without allowing either of your feet to rotate. As soon as your foot hits the floor, shift your weight to the right while flexing at the hips to lower into your lunge. Push your hips back to allow your right knee to form a 90-degree angle over your ankle. Be sure to keep the toes and heels of both feet grounded into the floor. To return to the starting position, push off with your right foot to return to a standing position. Repeat on the opposite side.
Lateral Shuffle
The lateral shuffle is another exercise that is ideal for speed and agility training. Find or create a space that you can move through without obstruction. Position your body with your right side facing the space you plan to shuffle through. Stand with your feet hip-width apar, with slightly bent knees. Flex slightly forward at the hips and stabilize your core. Laterally push your left foot toward the right foot as you simultaneously push the right foot to the right, propelling your whole body to the right. Continue all the way through your space. Lead with your left foot to return to the starting position.
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