“Start the Lateral Step-up like a regular Step-up, but instead of stepping straight down, cross the leg that’s going down behind your body and to the side until it touches the ground. You will look almost like you do when you bring your back leg behind you after rolling a bowling ball,” Miller explains.
“This puts a lot more emphasis on the outside part of your quads, the IT bands and your hips. It also puts you in a different position to exert force to come back up. Make sure you resist the temptation to rotate during the lift.”
Stand on bench or 18-24” box with bar on back
Step down with one foot, bringing foot behind and across opposite leg
Touch down-foot to ground
Drive through up foot, return to starting position
Perform 3 sets of 5 reps of one lift on lower body training days. Rest for 90 seconds to 2 minutes between sets.