How to Do side-to-side steps over flat bench

Learn how to do side-to-side steps over flat bench and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life.

Benefits

To work your legs top to bottom and side to side, try these bench steps over a flat bench. Your quadriceps, glutes, and hamstrings will have to provide both steady strength and explosive power; your calves, adductors, and abductors will lend control as you go sideways, up, and over.

Muscles Worked

Legs

Starting Position

Stand upright next to one long side of a flat bench. You should be perpendicular to the bench, facing toward one of its short ends.

Exercise

1. From the starting position, raise the foot nearer the bench and place it on top of the bench.

2. Push off of the bench with the raised foot, changing feet in mid-air, such that you land on the opposite side of the bench with your other foot now on top and your landing leg slightly bent. You may not accomplish it the first few times, but if you put in sufficient power, you should be able to achieve a moment in mid-air when neither foot is touching the bench.

3. Continue alternating sides until you have performed a total of 20 steps over the bench.