What To Know
- Lateral step ups are a variation of the step-up exercise where you step onto the platform from the side, rather than the front.
- This variation places more emphasis on the hip abductors and gluteus medius, which are the muscles responsible for abducting (moving away from the midline of the body) and externally rotating the hip.
- Regular step ups can be a great way to improve cardiovascular fitness, as they involve a lot of repetitive movement and can be performed at a high intensity.
Step-ups are a versatile exercise that can be used to improve lower body strength, power, and mobility. There are two main variations of the step-up exercise: lateral step ups and regular step ups. Both exercises have their own unique benefits and drawbacks, so it’s important to understand the differences between them before choosing which one to incorporate into your workout routine.
What are Lateral Step Ups?
Lateral step ups are a variation of the step-up exercise where you step onto the platform from the side, rather than the front. This variation places more emphasis on the hip abductors and gluteus medius, which are the muscles responsible for abducting (moving away from the midline of the body) and externally rotating the hip.
What are Regular Step Ups?
Regular step ups are the more traditional variation of the step-up exercise where you step onto the platform from the front. This variation places more emphasis on the quadriceps, hamstrings, and glutes, which are the muscles responsible for extending, flexing, and rotating the knee and hip.
Benefits of Lateral Step Ups
- Improved hip abduction strength: Lateral step ups are a great exercise for strengthening the hip abductors, which are important for maintaining stability and preventing injuries during activities like running and jumping.
- Enhanced gluteus medius strength: The gluteus medius is a key muscle for stabilizing the pelvis and preventing knee pain. Lateral step ups can help to strengthen this muscle and improve overall lower body stability.
- Increased range of motion: Lateral step ups can help to improve the range of motion in the hips and knees, which can be beneficial for activities like squatting and lunging.
- Reduced risk of injury: By strengthening the hip abductors and gluteus medius, lateral step ups can help to reduce the risk of injuries such as knee pain, ankle sprains, and hip bursitis.
Benefits of Regular Step Ups
- Improved quadriceps strength: Regular step ups are a great exercise for strengthening the quadriceps, which are the muscles responsible for extending the knee.
- Enhanced hamstring strength: The hamstrings are the muscles responsible for flexing the knee and extending the hip. Regular step ups can help to strengthen these muscles and improve overall lower body strength.
- Increased glute strength: The glutes are the muscles responsible for extending, rotating, and abducting the hip. Regular step ups can help to strengthen these muscles and improve overall lower body power.
- Improved cardiovascular fitness: Regular step ups can be a great way to improve cardiovascular fitness, as they involve a lot of repetitive movement and can be performed at a high intensity.
Which Exercise is Right for You?
The best exercise for you will depend on your individual fitness goals and needs. If you are looking to improve hip abduction strength, gluteus medius strength, range of motion, or reduce your risk of injury, then lateral step ups are a great option. If you are looking to improve quadriceps strength, hamstring strength, glute strength, or cardiovascular fitness, then regular step ups are a great option.
How to Perform Lateral Step Ups
1. Stand facing a platform that is about knee-height.
2. Step onto the platform with your left foot, keeping your right foot on the ground.
3. Push off with your left foot and step onto the platform with your right foot.
4. Lower your left foot back to the ground and step down with your right foot.
5. Repeat for 10-12 repetitions on each leg.
How to Perform Regular Step Ups
1. Stand facing a platform that is about knee-height.
2. Step onto the platform with your left foot, keeping your right foot on the ground.
3. Push off with your left foot and step onto the platform with your right foot.
4. Step down with your left foot and lower your right foot to the ground.
5. Repeat for 10-12 repetitions on each leg.
Variations of Lateral Step Ups and Regular Step Ups
There are many different variations of lateral step ups and regular step ups that can be used to challenge your muscles in different ways. Some popular variations include:
- Weighted lateral step ups: Add weight to your lateral step ups by holding dumbbells or kettlebells in each hand.
- Banded lateral step ups: Add resistance to your lateral step ups by using a resistance band around your knees.
- Plyometric lateral step ups: Add power to your lateral step ups by jumping onto the platform from the side.
- Weighted regular step ups: Add weight to your regular step ups by holding dumbbells or kettlebells in each hand.
- Banded regular step ups: Add resistance to your regular step ups by using a resistance band around your knees.
- Plyometric regular step ups: Add power to your regular step ups by jumping onto the platform from the front.
Final Note: Lateral Step Ups vs. Regular Step Ups
Lateral step ups and regular step ups are both effective exercises for improving lower body strength, power, and mobility. The best exercise for you will depend on your individual fitness goals and needs. If you are unsure which exercise is right for you, consult with a qualified personal trainer.
What People Want to Know
Q: What is the difference between lateral step ups and regular step ups?
A: Lateral step ups are performed by stepping onto the platform from the side, while regular step ups are performed by stepping onto the platform from the front.
Q: Which exercise is better for strengthening the hip abductors?
A: Lateral step ups are a better exercise for strengthening the hip abductors.
Q: Which exercise is better for improving cardiovascular fitness?
A: Regular step ups are a better exercise for improving cardiovascular fitness.
Q: Can I do lateral step ups and regular step ups in the same workout?
A: Yes, you can do lateral step ups and regular step ups in the same workout. However, it is important to start with a light weight and gradually increase the weight as you get stronger.
Q: How often should I do lateral step ups and regular step ups?
A: You can do lateral step ups and regular step ups 2-3 times per week.
