ClapMove · clapmove.com
Exercise handout — move better, feel better.
Lateral Step-Up
Side-stepping onto platform for glute medius and hip control training.
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, Sturdy box
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand beside step or platform
- Closest foot will step up first
- Hands on hips or hold support
Step 1 of 4
Place closest foot fully on step
Step 2 of 4
Push through that foot to stand up
Step 3 of 4
Stand tall at top
Step 4 of 4
Lower slowly back to start
Breathing
- Exhale as you step up
- Inhale as you lower
Form Cues
- Drive through the heel
- Keep hips level
- Control the descent
- Don't let knee cave in
Common Mistakes to Avoid
- Pushing off with ground foot
- Hip dropping on stance side
- Knee collapsing inward
- Rushing the movement
Safety Information
Use stable surface. Ensure good balance before progressing.
Progressions
Higher step, add weights, slower tempo
Regressions
Lower step, use 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.