Weighted Lateral Step-over
Muscle Groups: Quads
Weighted Lateral Step-over focuses on Quads, with Abductors, Adductors, Calves, Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Lateral Step-over with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a weight in one hand at your side.
- 2
Step sideways over an object (like a low box or dumbbell) with one foot, keeping your chest up and core engaged.
- 3
Follow with your other foot to bring it next to the first, returning to the starting position.
- 4
Repeat the steps for the desired number of reps, then switch sides.
Tips for Success
These tips will help you perform Weighted Lateral Step-over safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes to avoid strain.
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Maintain a straight back throughout the movement to prevent injury.
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Start with a light weight to master the form before progressing.
Secondary Muscles
While Weighted Lateral Step-over primarily targets Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abductors, Adductors, Calves, Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Lateral Step-over, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Lateral Step-over, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
