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Exercise handout — move better, feel better.
Lateral Step-Up
Side-stepping onto a box for lateral hip and glute strength. Builds the muscles needed for side-to-side stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: stair, aerobic step, sturdy box
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
2 sec up / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Stand beside a low step (4-8 inches)
- Near leg closest to step
- Hands on hips
Step 1 of 4
Step up sideways onto step with near leg
Step 2 of 4
Stand fully tall at top
Step 3 of 4
Step down slowly with far leg
Step 4 of 4
Complete all reps before switching sides
Breathing
- Exhale as you step up
- Inhale as you lower
Form Cues
- Drive through whole foot
- Stand fully at top
- Control the descent
- Keep hips level
Common Mistakes to Avoid
- Pushing off standing leg
- Not standing fully
- Dropping down too fast
- Leaning away from step
Safety Information
Reduce height if pelvis shifts or pain increases.
Progressions
Higher step, add weight
Regressions
Lower step, use wall support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.