ex_TSAK6V

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Upper Legs · Body Weight

Alternating Step Out

intermediatestrengthOne side at a timeMale & female model

Alternating Step Out is an intermediate compound strength exercise that works the quads (upper legs), with the abductors and adductors assisting. It needs only a step. A typical prescription is 3-4 sets of 6-10 reps per side, 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

Abductors · gluteus medius, gluteus minimus
Adductors · adductor longus, adductor brevis, adductor magnus

How to do Alternating Step Out

Stand tall with your back straight and your feet shoulder-width apart.
Bend your knees slightly and clasp your hands in front of your chest.
Lift one of your feet off the floor and step to your side.
Return to the initial position and do the same with your other foot. Repeat.

Form tips

Focus on keeping your upper body upright and avoid leaning too far forward or backward.
Use a steady pace to maintain a rhythm, which will help with coordination and balance.
Breathe steadily, exhaling as you step out and inhaling as you return to the starting position.

Alternating Step Out alternatives

Kettlebell Step-Up (Variation 2)

Quads · intermediate

Kettlebell Step Up

Quads · intermediate

Dumbbell Lunge Alternating on the Spot

Quads · intermediate

Dumbbell Side Lunge Alternating

Quads · intermediate

More quads exercises

45 Degrees Step Out

Quads · intermediate

Bench Alternating Step Ups

Quads · intermediate

In and Out Squats

Quads · intermediate

Bodyweight Step-Up on Step Box

Quads · intermediate

Barbell Step Up on Bench

Quads · intermediate

Dumbbell Step Up on Bench

Quads · intermediate

Barbell Side Step Up

Quads · intermediate

Step Up on Chair Bodyweight

Quads · beginner

Alternating Step Out FAQ

What muscles does Alternating Step Out work?

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

What equipment do you need for Alternating Step Out?

You need only a step.

How many sets and reps of Alternating Step Out should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Alternating 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 Alternating 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 Alternating Step Out?

Other exercises for the quads include Kettlebell Step-Up (Variation 2), Kettlebell Step Up, Dumbbell Lunge Alternating on the Spot and Dumbbell Side Lunge Alternating.

For developers

Use Alternating 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_TSAK6V" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_TSAK6V",
  "name": "Alternating Step Out",
  "model": "male",
  "counterpartId": "ex_CYSEZ2",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_TSAK6V/mp4-720.mp4?…",
    "poster": "https://…/ex_TSAK6V/poster.jpg?…"
  }
}