Female model ex_YSKWTA

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Upper Legs · Body Weight

45 Degrees Step Out

intermediatestrength

45 Degrees Step Out is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings 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
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · biceps femoris, semitendinosus, semimembranosus
Abductors · gluteus medius, gluteus minimus

How to do 45 Degrees Step Out

Stand with your feet shoulder-width apart keeping them bent to a half squat position.
Step your right foot out at a 45-degree angle to the side until your leg is completely straight.
Bring your right foot back to the starting position.
Repeat the movement with your left foot, continuing to alternate sides.

Form tips

Keep your core engaged to maintain balance and stability throughout the movement.
Ensure your knees are aligned with your toes when you step out to protect your joints.
Perform the exercise with controlled movements to maximize muscle engagement and reduce the risk of injury.

45 Degrees Step Out alternatives

Kettlebell Step Up

Quads · intermediate

Kettlebell Step-Up (Variation 2)

Quads · intermediate

Barbell Step Up on Bench

Quads · intermediate

Dumbbell Step Up on Bench

Quads · intermediate

More quads exercises

Alternating Step Out

Quads · intermediate

Bodyweight Step-Up on Step Box

Quads · intermediate

Step Up on Chair Bodyweight

Quads · beginner

Barbell Side Step Up

Quads · intermediate

In and Out Squats

Quads · intermediate

Bench Alternating Step Ups

Quads · intermediate

In and Out Squats Jump Bodyweight

Quads · intermediate

Dumbbell Single Leg Step-Up

Quads · intermediate

45 Degrees Step Out FAQ

What muscles does 45 Degrees Step Out work?

45 Degrees Step Out mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus and gluteus mideus). The hamstrings and abductors work as secondary muscles.

What equipment do you need for 45 Degrees Step Out?

You need only a step.

How many sets and reps of 45 Degrees Step Out 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 45 Degrees Step Out good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does 45 Degrees Step Out 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 45 Degrees Step Out?

Other exercises for the quads include Kettlebell Step Up, Kettlebell Step-Up (Variation 2), Barbell Step Up on Bench and Dumbbell Step Up on Bench.

For developers

Use 45 Degrees Step Out 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_YSKWTA" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_YSKWTA",
  "name": "45 Degrees Step Out",
  "model": "female",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_YSKWTA/mp4-720.mp4?…",
    "poster": "https://…/ex_YSKWTA/poster.jpg?…"
  }
}