Hands-up Side Step
Expert Advice
Keep your hands up at all times to engage your shoulders and core, and maintain a steady pace for consistency.
How-to-do Steps
- Stand with your feet together and raise your hands above your head.
- Step to the side with one foot, keeping your hands raised.
- Bring your feet back together while maintaining your hands in the air.
- Repeat the movement to the other side.
- Continue alternating sides for the desired duration or number of steps.
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Muscles Worked
Hands-up Side Step primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Shoulders14%
Chest15%
Abs15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Hands-up Side Step work?
Hands-up Side Step primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Hands-up Side Step?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Hands-up Side Step suitable for beginners?
Hands-up Side Step is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
