Smith Lateral Step-Up

Smith Lateral Step-Up

The Smith Lateral Step-Up is a fantastic exercise that targets the muscles in your lower body, particularly your glutes, quadriceps, and hamstrings. It is a variation of the traditional step-up exercise, with the added benefit of utilizing the Smith machine for stability and support. To perform the Smith Lateral Step-Up, position yourself facing the Smith machine, with the barbell resting across the back of your shoulders. Place one foot securely on the platform or bench beside you, while keeping your other foot on the ground. Push through the heel of your elevated foot, lift your body up, and bring your other foot onto the platform. Squeeze your glutes at the top of the movement, then slowly lower yourself back down to the starting position. This exercise is highly effective for developing strength, power, and stability in your lower body. It not only targets your major muscle groups but also engages your core as you maintain balance and control throughout the movement. By incorporating the Smith Lateral Step-Up into your workout routine, you can improve your overall lower body strength, enhance your athletic performance, and even boost your metabolism. Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as you become more comfortable with the exercise. It's important to move through each repetition in a slow and controlled manner, focusing on engaging the appropriate muscles. Additionally, don't forget to warm up before attempting this exercise and stretch afterward to avoid any potential injuries. Incorporating the Smith Lateral Step-Up into your fitness routine will add variety to your lower body workouts and help you achieve your strength and toning goals. Push yourself, stay consistent, and enjoy the benefits this exercise has to offer!


  • Start by setting up a Smith machine to a height that allows your knee to be slightly bent when standing on one leg.
  • Stand facing the Smith machine with your feet hip-width apart.
  • Place your left foot on the raised surface of the Smith machine, ensuring that your entire foot is supported.
  • Engage your core and slowly lift your body up by pushing through your left foot.
  • Straighten your left leg completely, but avoid locking your knee.
  • Pause for a second at the top of the movement before slowly lowering yourself back down.
  • Repeat the movement for the desired number of repetitions, and then switch to your right leg.
  • Remember to keep your chest lifted, shoulders back, and maintain a steady pace throughout the exercise.
  • You can increase the intensity of the exercise by adding dumbbells or holding a weighted plate.

Tips & Tricks

  • Make sure to warm up your muscles before performing Smith Lateral Step-Ups to prevent injury.
  • Focus on maintaining proper form throughout the exercise, especially when stepping up and down from the platform.
  • Engage your core muscles throughout the movement to enhance stability and overall strength.
  • Start with a comfortable weight on the Smith machine and gradually increase the resistance as you get stronger.
  • Incorporate unilateral training by alternating legs for each set to address muscular imbalances.
  • Control the lowering phase of the movement to challenge your muscles and improve overall strength.
  • To increase the challenge, add a knee lift or kickback at the top of each step-up.
  • Don't forget to breathe regularly and exhale on the exertion phase of the exercise.
  • Pay attention to your foot placement on the platform, ensuring your entire foot is firmly planted for stability.
  • Listen to your body and take breaks if needed during your sets to avoid overexertion or excessive fatigue.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine