Side step ups

For the Side Step-Ups, position yourself sideways next to the bench. Keep your upper body upright, the lower back maintains its natural curvature. Your gaze is forward, and the abdominal muscles are engaged. You can support your hands on your hips, and depending on the variation, there are also other arm positions. Now take a lateral step onto the bench, ensuring that there is approximately a right angle between the lower and upper legs of the leading leg. Both the lower and upper foot should touch the entire surface of the bench.

Movement execution

During the Side Step-Ups, push yourself upward with the leg on the bench. Breathe out during this movement and keep the upper body stable. The lower leg remains almost extended and is only slightly brought up through the upward movement. Now bring this leg onto the bench and place your feet next to each other. Then breathe in and slowly step back to the side to return to the starting position. Execute this step slowly and in a controlled manner as well.

In this version of Side Step-Ups, you utilize two dumbbells to increase the intensity. Hold these dumbbells with extended arms at the sides of your body. As you exhale, take a step onto the bench, and then, as you inhale, step sideways away from the bench.

Another option is performing Side Step-Ups with a barbell and a Smith machine. The bar of the Smith machine is positioned behind your back, and the grip is slightly beyond shoulder-width. Now, take a lateral step onto the bench while simultaneously pressing the barbell upward. Subsequently, execute a controlled lateral step to leave the bench, causing the Smith machine bar to gradually descend.

In all variations of Side Step-Ups, you can handle the supporting leg differently. You may either fully retract and place the leg on the bench or let the former supporting leg hang beside the bench, facilitating the return to the ground.

Stressed muscles and common mistakes

Additional details about the engaged muscle groups and common errors in performing Front Step-Ups can be found on the website Step-Ups / Aufsteiger.

Alternative variants to side step-ups

For more variety in your training, you can also consider similar exercises or additional variations of Front Step-Ups.