Lateral step-up & crossover step-off

Level

Intermediate

Muscle Groups

• Quadriceps
• Gluteus muscles

Planes of Motion

• Sagittal plane
• Frontal plane
• Transverse plane

Outer Unit

• Lateral system

Necessary Material

• Bench or Aerobic step or Plyometric box
• Body weight

Progression Material

• Dumbbells
• Airex

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Objective

The advantage of this combination is that the movement is not limited to the sagittal (front to back) plane, but is biomechanically very similar to the lateral movements so frequently seen in sports. The more similar the exercise is to the movement being trained for, the better the transfer.

Starting Position

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Execution

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Coaching Keys

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