Lateral Speed Step 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lateral Speed Step is a dynamic bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. It involves quick, lateral stepping movements that improve lower-body strength, agility, and coordination. Performed by stepping side-to-side with a controlled yet rapid rhythm, this exercise enhances lateral mobility, balance, and cardiovascular endurance, making it effective for both athletic training and functional fitness routines.
How to Perform
Position yourself with your feet roughly at shoulder width and maintain a gentle bend in your knees.
Move your right foot outward to the side while keeping your left foot stationary.
Slide your left foot over so it aligns with your right foot.
Step your right foot out to the side once more, maintaining a controlled pace.
Continue this side-to-side stepping sequence for the desired number of repetitions or duration, keeping your core engaged and your posture upright.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight to maintain balance and stability throughout the movement.
Land softly on each step to reduce stress on your knees and joints.
Maintain a slight bend in your knees to protect your quads and prevent injury.
Focus on controlled, quick movements rather than rushing through steps.
Keep your chest up and shoulders relaxed to ensure proper posture.
Engage your glutes with each lateral push-off for better activation.
Avoid crossing your feet over each other to prevent ankle strain.
Breathe rhythmically to maintain endurance during longer sets.
Start with smaller steps if speed compromises form, then increase distance gradually.
Use consistent timing for each step to improve coordination and agility.
How Not to Perform
Do not lock your knees or keep them completely straight during the steps.
Avoid leaning your torso forward or backward; keep your upper body upright.
Do not let your feet cross over each other while stepping laterally.
Avoid taking overly long or exaggerated steps that compromise control.
Do not perform the exercise too quickly at the expense of proper form.
Avoid relaxing your core; keep it engaged to support balance.
Do not allow your heels to lift excessively off the ground, maintain a controlled landing.
Avoid shrugging your shoulders or tensing your neck during movement.
Do not neglect glute activation; push off each step using your hip muscles.
Avoid holding your breath; maintain steady, rhythmic breathing.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
