Core · Bodyweight
Side Step Pick and Carry
How to do the side step pick and carry, 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
- Carry
- Mechanic
- Compound
How to do it
Stand tall next to an object on the floor with your feet shoulder-width apart. Step sideways toward the object, hinge down to pick it up, then carry it laterally as you continue side-stepping for the prescribed distance. Keep your chest up, brace your core against the load, and work both directions evenly.
- 1Brace your core hard to keep the torso upright under the load
- 2Drive through the hips on each lateral step
- 3Hinge from the hips, not the lower back, to pick the object up
Common mistakes
- Do not let the weight pull you into a side bend
- Do not round your back when you reach down to pick up
- Do not rush the steps; stay stable and controlled
Muscles worked
The side step pick and carry mainly works the obliques, forearms, and glutes, with the lower back, upper traps, upper abs, lower abs, quads, hamstrings, calves, and adductors assisting.
- ObliquesPrimary
- ForearmsPrimary
- GlutesPrimary
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- CalvesSupport
- AdductorsSupport
- LatsMinor
- Mid TrapsMinor
- Hip FlexorsMinor
Kovo programs the side step pick and carry 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.