Smith Lateral Step-Up
Description
The smith lateral step-up combines a step-up with a sideways direction onto a box, all while loaded with a smith machine bar on the back. The lateral angle hits the gluteus medius hard along with the quads. The smith bar provides stable loading for unilateral leg work.
Muscle Group
Equipment Required
Smith Lateral Step-Up Instructions
- Place a step-up box to the side of a smith machine.
- Position the smith bar on your upper back.
- Stand sideways to the box with the foot closest to it.
- Brace your core and keep your chest up.
- Step onto the box with the foot closest to it.
- Drive through that heel to lift your body up onto the box.
- Stand fully on the box at the top.
- Step back down with control. Complete reps on one side before switching.
Smith Lateral Step-Up Form & Visual
Smith Lateral Step-Up Benefits
- Hits the gluteus medius
- Builds unilateral leg strength
- Stable smith machine loading
- Improves hip stability
- Useful for athletic training
- Develops side-to-side balance
Smith Lateral Step-Up Muscles Worked
- Quadriceps
- Gluteus maximus
- Gluteus medius
- Hamstrings
Smith Lateral Step-Up Variations & Alternatives
- Step-Up
- Bulgarian Split Squat
- Lateral Lunge
- Box Step-Up
