In any step-up exercise, you must literally step up to a platform of some sort. The higher the step, the more work your muscles do. A lateral step-up uses a sideways stepping motion where your chest is facing forward but you are moving to the left or right. Lateral step-ups work the thighs.
Lateral Step-up
Stand on the left side of the step. Facing forward, place your right foot on the center of the step. Once the right foot is on the step, bring your left foot up. Lightly tap your left foot on the step and return it back to the starting position. Repeat 10 to 15 times and then do the same for the right side. Maintain good posture while doing the steps. Don't let the knee of the foot on the step tilt toward the ground. Increase the workout by holding free weights in your hands.
Cable Step-up
The cable step-up is done both forward facing and laterally. Set the cable machine with the cables on the ground settings near the end of the bench in the pulleys. With your left leg next to the bench, grab one pulley cable with your left hand. Step up to the bench with your left foot. Bring the right foot up to the bench. Increase resistance by increasing pulley weights. You can decrease the depth of the cable step-up by using a platform next to the bench. As your balance and strength develop, lower the bench to increase the range of motion.
Crossover
A variation of the basic lateral step-up is to perform a crossover move. Start in the same position as the lateral step-up on the right side of the step. Instead of stepping up with the right foot first, step up with the left foot. Bring your right foot up and over the step, placing it on the floor next to the left side of the step. Bring your left foot down to meet it on the left side. Now cross over with the right foot on the step, moving the left foot all the way to the right side. Repeat 14 to 20 times.
Considerations
While lateral step-ups provide an effective quadriceps and upper thigh extensors muscles workout, those suffering or recovering from knee injuries should consult a doctor prior to performing them. Always focus on good form when performing step-ups. Refrain from using free weights to increase resistance until you are familiar with the exercise movements. Add free weights only when you have the required balance and strength to complete the set without getting wobbly.
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