Weighted Side Steps with Dumbbell
Adding a dumbbell to lateral side steps increases the load on the hips and glutes for greater strength gains
LegsIntermediateStrengthLateral
At a glance
| Muscles worked | Primary: Glute medius |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lateral |
| Sets & reps | 3 sets × 12-15 each direction |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hold a dumbbell at your chest and stand in a slight squat with feet hip-width apart
- Step 2: Step sideways with one foot, staying low in the squat
- Step 3: Follow with the other foot to return to hip-width
- Step 4: Continue stepping in one direction for the set
- Step 5: Reverse direction and repeat
Equipment
- Dumbbell optional
Coaching tips
Benefits
Adding a dumbbell to lateral side steps increases the load on the hips and glutes for greater strength gains
Common mistakes
Standing too tall instead of staying in a slight athletic squat throughout
Make it harder
Use a heavier dumbbell or take bigger steps
Make it easier
Use a lighter dumbbell or remove it altogether
Breathing
Breathe steadily through each step
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.