Side Step Fly
Expert Advice
Keep your chest up and shoulders back to ensure proper posture and muscle engagement.
How-to-do Steps
- Stand with your feet together and arms extended out to the sides at shoulder height.
- Take a step to the side with one foot and bring the other foot to meet it, while simultaneously bringing your hands together in front of your chest.
- Step to the other side and open your arms back to the starting position.
- Continue side-stepping and opening/closing your arms for the desired number of repetitions.
Track Side Step Fly in FitAI
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Muscles Worked
Side Step Fly primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads17%
Hamstrings17%
Calves17%
Glutes17%
Shoulders16%
Chest16%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Step Fly work?
Side Step Fly primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Side Step Fly?
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 Side Step Fly suitable for beginners?
Side Step Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
