Legs · Bodyweight
Alternating Step Out
How to do the alternating step out, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with your feet together and knees slightly bent. Step one foot out to the side into a quarter squat, then bring it back to center, alternating sides at a steady pace. Keep your chest up and weight in your heels as you step.
- 1Feel your glutes and outer hips load as you step out and sit back
- 2Push your knee out in line with your toes on each step
- 3Stay light and rhythmic, keeping your chest tall
Common mistakes
- Do not let the knee cave inward as you step out
- Avoid rounding your back when you sit into the step
- Do not let your weight shift onto your toes
Muscles worked
The alternating step out mainly works the glutes, with the quads, hamstrings, and adductors assisting.
- GlutesPrimary
- QuadsSupport
- HamstringsSupport
- AdductorsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternating step out for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.