Lateral Speed Step
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The lateral speed step is a bodyweight plyometric drill built on rapid side-to-side foot movements. It develops lower-body coordination, hip stability, and lateral quickness by training you to push off and change direction in the frontal plane. Performed for timed sets, it also elevates the heart rate for an effective aerobic conditioning effect.
How to do the Lateral Speed Step
- 1Stand with your feet hip-width apart, knees slightly bent, and your weight balanced evenly on both feet.
- 2Hinge slightly at the hips and brace your core to adopt a low athletic stance.
- 3Push off your right foot and step quickly to the left, landing softly on the ball of your left foot.
- 4Immediately bring your right foot in to meet the left foot, keeping the movement continuous and controlled.
- 5Without pausing, push off the left foot and step rapidly to the right, landing softly on the ball of your right foot.
- 6Bring your left foot in to meet the right foot to complete one full cycle.
- 7Continue alternating directions at maximum speed for the prescribed duration or number of repetitions.
- 8Stay low throughout — keep your hips down, chest up, and eyes forward the entire time.
Form tips
- Stay on the balls of your feet rather than landing flat-footed; this keeps your contact time short and your movement explosive.
- Keep your arms bent at roughly 90° and pump them in opposition to your legs to help drive speed and maintain rhythm.
- Focus on pushing off the ground rather than just lifting your feet — the power comes from a forceful lateral push.
- Maintain a stable, braced core throughout to prevent your upper body from swaying side to side.
Common mistakes
- Standing too upright instead of holding a low athletic stance, which reduces power output and makes quick direction changes harder.
- Taking wide, uncontrolled steps instead of short, rapid ones, which slows you down and increases landing impact on the joints.
- Looking down at your feet rather than keeping your head up, which disrupts balance and makes the drill less sport-specific.
- Letting your knees cave inward on each landing, which places unnecessary stress on the knee joint — focus on pushing your knees out over your toes.
Frequently asked questions
What muscles does the lateral speed step work?
It is a bodyweight plyometric and conditioning drill rather than an isolation exercise, so it recruits the lower body to push off and absorb force on every direction change, and the core to keep your torso stable through the rapid side-to-side movement. No single muscle group is targeted in isolation.
Is the lateral speed step good for cardio?
Yes. Because it involves continuous, rapid full-body movement, it elevates your heart rate quickly and makes an effective aerobic or high-intensity interval conditioning exercise when performed for timed sets.
How fast should I move during lateral speed steps?
Move as fast as you can while still landing softly and staying in control. Speed is the goal, but sloppy form — such as heavy landings or a collapsing stance — increases injury risk and defeats the purpose of the drill.
How do I program lateral speed steps into my workout?
They work well as a warm-up drill (2–3 sets of 20–30 seconds), as part of an agility circuit, or as a conditioning finisher. For HIIT, try 30 seconds on, 15–20 seconds off for 4–6 rounds.
Do I need any equipment for the lateral speed step?
No equipment is needed — it is a pure bodyweight exercise. A flat, non-slip surface with enough space to step 2–3 feet in each direction is all that is required.
