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Upper Legs · Body Weight
4 Corners Side Step
4 Corners Side Step is an intermediate compound strength exercise that works the quads (upper legs), with the calves, hip flexors and abductors assisting. It needs only a step. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Hip Flexors · Iliopsoas
- Abductors · Gluteus medius, Tensor fasciae latae
How to do 4 Corners Side Step
- Stand with your feet shoulder-width apart, knees slightly bent.
- Keep your hands close in front of your chest with your fists forming a punch and facing forward.
- Lift your right foot to the back, straightening it sideways and lightly touching the floor when fully extended. While extending both fists frontwards.
- Bring your right foot back to starting position and both fists close to your chest at starting position and repeat with alternating legs
Form tips
- Keep your knees slightly bent. This helps absorb the impact and engages your leg muscles more effectively.
- Maintain a tight core. Engaging your core muscles will help with balance and stability throughout the movement.
- Use controlled movements. Avoid rushing; perform each step deliberately to maximize muscle activation and reduce the risk of injury.
4 Corners Side Step alternatives
More quads exercises
4 Corners Side Step FAQ
What muscles does 4 Corners Side Step work?
4 Corners Side Step mainly works the quads in the upper legs (Quadriceps Femoris, Biceps femoris, Semitendinosus and Semimembranosus). The calves, hip flexors and abductors work as secondary muscles.
What equipment do you need for 4 Corners Side Step?
You need only a step.
How many sets and reps of 4 Corners Side Step should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 4 Corners Side Step good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does 4 Corners Side Step burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to 4 Corners Side Step?
Other exercises for the quads include Barbell Side Step Up, Kettlebell Step Up, Kettlebell Step-Up (Variation 2) and Barbell Step Up on Bench.
For developers
Use 4 Corners Side Step in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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