Lateral Step-Up With Knee Drive

A lateral step-up with knee drive is a more challenging variation of a traditional step-up. This step-up variation is often used in aerobics classes and for good reason. It offers many benefits and can be suitable for many fitness levels.

Firstly, it requires more balance as you step up to the side rather than forward. Secondly, the knee drive with the opposite leg demands more core engagement, which is always a bonus. Lastly, because you are using multiple large muscle groups at once, this exercise can elevate your heart rate.

This functional exercise is well-suited to everyday strength and balance. It can improve your ability to move in different directions with ease, positively impacting your overall quality of life.

The cardiovascular health benefit is an added advantage.

Let's examine how to perform it correctly and understand the muscles it targets.

How To Do

  1. Get a step that is about mid-shin level.
  2. Stand with the step to your side.
  3. Begin with stepping up and to the side onto the step.
  4. Once the first foot is on the step, immediately drive the other knee upwards towards your chest.
  5. Return the leg you just lifted towards your chest back to its starting position.
  6. Follow with the first leg by also bringing it back down to its original position.
  7. Repeat all the repetitions on one side before turning around and working the other leg.

Tips From Expert

  • When stepping up with your leg, do not twist your body forward; stay lateral to the step.
  • Engage your core throughout the movement for stability and balance.
  • Breathe out when driving the knee upwards, contracting your abs even more.
  • Lift the weight of your body with the working leg, which is the leg that is stepping onto the step. Avoid pushing off the floor too hard with the other leg.
  • Try to engage your glute on the way up.

Optimal Sets and Reps

Now, let’s get into the details about the sets and reps addressing different goals.

Training Type Sets Reps
Strength Training 3–4 4–8
Hypertrophy 3–4 10–12
Endurance Training 2–3 15–20
Power Training NA due to low load NA due to low load
Optimal Sets & Reps of Lateral Step-Up With Knee Drive

How to Put in Your Workout Split

Lateral step-ups with knee drive are a versatile exercise that can enhance various workout routines. Consider the following options to incorporate them into your training:

Lower Body Days — Include lateral step-ups with knee drive as part of your glute and leg workouts. Use them as a primary exercise or alongside dumbbell glute exercises.

Full Body Days — Add this exercise to full-body workouts to improve overall strength, balance, and coordination. Combine with upper-body exercises like push-ups or rows for a well-rounded session.

Cardio Days — Incorporate lateral step-ups with knee drive into your cardio routine to boost heart rate and improve endurance. Pair with exercises like jumping jacks or mountain climbers.

As a bodyweight exercise, focus on proper form and controlled movements rather than adding weight. Perform the number of sets and reps according to your fitness level and goals.

For endurance and cardiovascular benefits, allow 30-60 seconds of rest between sets. When training for strength and power, extend the rest period to 90-120 seconds between sets.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

The quadriceps muscles (front of the thigh) are the primary drivers of step-up movements. These muscles are crucial for walking, stepping forward, and navigating stairs. They also help control our movement when sitting down or standing up from a chair.

Research on step-ups has shown that the rectus femoris, one of the most superficial quadricep muscles, demonstrates significant activation. It shows a maximum voluntary isometric contraction rate of 35–50%. This rate measures how hard a particular muscle works during a specific movement or exercise.

While this study focused on forward step-ups, similar muscle engagement occurs in lateral step-ups with knee drive.

This high activation rate indicates that quadricep muscles effectively power step-up movements. The lateral step-up with knee drive likely engages these muscles to a similar degree. This makes it an excellent exercise for quadricep strengthening and overall lower body development.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Gluteus

The gluteus muscles, located in the buttocks, help move and rotate the hip. They play an important role in lateral step-up with knee drive exercise. Research shows an impressive average activation rate of around 125% during various step-up variations.

In this exercise, the glutes extend the hip and stabilize the pelvis. The glute on the stepping side is particularly engaged during the knee drive phase of the movement.

This high activation rate makes it an excellent exercise for targeting and strengthening the glutes. It's especially effective for improving hip stability and power.

Hamstrings

The hamstrings, located at the back of the thigh, bend the knee and straighten the hip. They help stabilize the knee and assist in hip extension during the exercise.

The hamstrings' engagement increases slightly during the knee drive phase. While not the main focus, their involvement helps maintain overall leg stability throughout the movement. This makes lateral step-ups with knee drive a comprehensive lower-body exercise.

Iliopsoas

The iliopsoas, a deep hip muscle connecting the lower back to the upper thighs, help lift the leg. It's significantly involved in lateral step-ups with knee drive. It's primarily responsible for the knee drive portion, lifting the knee towards the chest.

The iliopsoas also aid in maintaining balance during lateral movement. Its involvement makes this exercise beneficial for strengthening hip muscles and improving hip mobility.

Hip Adductors

The hip adductors, located on the inner thigh, bring the legs toward the body's center. They play a crucial role in stabilizing the pelvis during lateral step-ups with knee drive. They prevent the leg from moving too far out during the lateral step.

The adductors also engage during the knee drive phase to help control leg movement. Their involvement makes this exercise beneficial for inner thigh strength and stability. The adductors' engagement improves overall hip control and balance during the movement.

Gastrocnemius

The gastrocnemius, the large, visible calf muscle, helps point the toes downward. It aids in pushing off the step and stabilizing the lower leg.

This muscle is particularly engaged when rising onto the toes at the movement's peak. The gastrocnemius' involvement enhances calf strength and overall lower leg stability. Its engagement throughout the exercise contributes to improved ankle control and power generation.

Soleus

The soleus, a deep calf muscle beneath the gastrocnemius, helps point the toes downward. It works with the gastrocnemius during lateral step-ups with knee drive. It assists in ankle stabilization throughout the movement, especially when balancing on the step.

The soleus is crucial for maintaining proper foot positioning and overall movement control. This deep calf muscle engagement helps improve lower leg endurance and stability. Its involvement in the exercise contributes to better balance and control during single-leg movements.

Upper Rectus Abdominis

The upper rectus abdominis, the top part of the abs, helps bend the upper body forward. It helps keep the torso upright and controls body position during lateral movement and knee drive.

While not the primary focus of the exercise, the upper abs' involvement is crucial. It helps maintain proper form and prevents excessive torso movement during the exercise.

Lower Rectus Abdominis

The lower rectus abdominis, the bottom part of the abs, also helps bend the body forward. It works with the upper portion to provide core stability.

The lower rectus abdominis is particularly active during the knee drive phase, helping to lift the leg and maintain balance. The knee drive movement would encourage similar activation you would get from a leg raise exercise, for example. You can check out the benefits of leg raises in the article dedicated to that exercise.

The lower abs also assist in maintaining proper posture throughout the exercise. This engagement helps prevent excessive arching of the lower back during the movement.

Obliques

The obliques, located on the sides of the abdomen, help twist and bend the torso. They play a significant role in lateral step-ups with knee drive, particularly in rotational stability. They control the torso position during lateral movement and stabilize the spine during knee drive.

The engagement of the obliques also assists in maintaining balance during the lateral movement. Activation of the external oblique is shown at 15% during lateral step-ups in the same study that tested hamstrings. This activation contributes to better overall core control and helps improve performance in sports and activities that involve twisting.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Lunges

Side Lunge

Jump Squat

Jogging

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Squat To Overhead Press

Barbell Squat

Dumbbell Lunge

Front Squat

Dumbbell Split Squat

Dumbbell Walking Lunge

Leg Extension Machine

Dumbbell Bulgarian Split Squat

Leg Press

Who Should Do?

Athletes And Bodybuilders

Lateral step-ups with knee drive are highly beneficial for athletes and bodybuilders looking to enhance their performance and physique. This exercise is particularly valuable for sports that require quick lateral movements and strong leg muscles. Basketball players spend approximately 31% of the game shuffling laterally; lateral step-ups can help them do so effectively. 

Bodybuilders will find lateral step-ups with knee drive effective for targeting multiple leg muscles, promoting balanced development. Weight can be easily added for more muscle-building focus. Runners and sprinters can benefit from the improved leg strength and stability. 

Everyday Individuals

Lateral step-ups with knee drive offer many benefits for everyday individuals. Office workers and those with desk jobs can use this exercise to counteract the effects of prolonged sitting. It helps maintain hip mobility and core strength, which are often weakened and stiffened by sedentary lifestyles.

Older adults can significantly improve their balance and leg strength through this exercise, potentially reducing their risk of falls. Parents will find the increased lower body strength helpful in lifting children. 

Who Should Not Do?

People With Hip, Knee, Or Foot Pain

Lateral step-up with knee drive requires a lot of joint action in the hip, knee, and ankles. So, those who have injuries in these joints should consult their physical therapist first before adding these into their routine. They may need to address these issues with a specific hip and knee strengthening program before progressing to step-ups.

People With Plantar Fasciitis

Plantar fasciitis is a common foot condition causing pain in the heel and bottom of the foot. It occurs when the plantar fascia, a band connecting the heel to the toes, becomes inflamed. This condition often causes sharp pain, especially when taking first steps or after long rest periods.

Lateral step-ups with knee drive may not suit those with severe plantar fasciitis. This exercise puts significant pressure on the foot and heel, potentially worsening pain and inflammation. Instead, they should focus on specific exercises prescribed by a physical therapist.

Benefits Of The Exercise

Builds Strength

Lateral step-ups with knee drive are excellent for building lower body strength. This multi-joint exercise targets multiple muscle groups simultaneously, including the quadriceps, glutes, hamstrings, and calves. It also teaches these muscles to work together in harmony. 

The knee drive component adds an extra dimension of difficulty, engaging the hip flexors and core muscles. This multi-muscle engagement improves functional strength, which is beneficial for everyday activities and athletic performance. The unilateral (one side at a time) nature of the exercise also helps address strength imbalances between the legs.

Tones Muscles

Lateral step-ups with knee drive are highly effective for toning the lower body muscles. The exercise targets the outer thighs, inner thighs, and glutes, areas many people aim to tone. Performing step-ups regularly can lead to more defined and sculpted leg muscles.

The dynamic nature of the movement, combining stepping and knee lifting, engages multiple muscle fibers. This type of engagement promotes muscle definition and helps create a toned appearance. 

Improves Stability

Lateral step-ups with knee drive significantly enhance overall body stability and balance. The exercise requires maintaining control while moving sideways and lifting the opposite leg, challenging body awareness. This translates to better stability and movement patterns in daily activities.

The unilateral nature of the exercise forces each leg to work independently, improving single-leg stability. This is particularly beneficial for preventing falls in older adults and enhancing athletic performance in sports. The core muscles are also engaged throughout the movement, further contributing to overall stability.

Frequently Asked Questions

Are lateral step-up with knee drives effective?

Yes, lateral step-up with knee drive is an effective exercise in working the glutes, legs, and even core muscles. It can also contribute towards better cardiovascular health and fat burn.

What muscles do lateral step-up with knee drives work?

The main muscles worked in lateral step-up with knee drive are the glutes, quadriceps, adductors, and core muscles.

How many lateral step-up with knee drive should I do?

Between 10–12 repetitions for muscle building and up to 20 repetitions for endurance. Adding weights to this exercise will help build muscles faster and more effectively.

Should I do lateral step-up with knee drives every day?

As a bodyweight exercise, a lateral step up with knee drive is safe to do every day. However, it’s better to switch up exercises from day to day for better overall muscle development and strength.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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