Step-Up
Build lower body strength and coordination! Step-Ups are a simple, effective exercise you can do almost anywhere.
The Step-Up is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. You'll need: box.
Required Equipment
Step-Up Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Upper Calf (gastrocnemius)
Step-Up Variations and Alternatives
How to do the Step-Up
Stand facing a bench or platform with your feet hip-width apart.
Place your right foot on the bench, making sure that your entire foot is on the bench and your knee is aligned with your toes.
Press through your right heel to lift your body up onto the bench, fully extending your right leg. As you come up, bring your left leg up to meet your right, so you are standing tall on the bench.
Slowly lower your left leg back to the starting position on the ground, followed by your right leg.
Complete the desired number of reps with your right leg leading, then switch to your left leg and repeat for the same number of reps to complete one set.
Remember to keep your chest up, back straight, and core engaged throughout the movement.
Breathe in as you step down and breathe out as you step up.
Make sure to start with a lower platform if you are new to this exercise and gradually progress to higher platforms as your strength and balance improve.
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Step-Up FAQs
What muscles does the Step-Up work?
The Step-Up mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Step-Up?
Box.
Is the Step-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Step-Up go on?
It belongs on leg day in a push/pull/legs routine.
What are some Step-Up variations and alternatives?
Similar exercises include the Band Step-Up, Barbell Lateral Step-Up, Barbell Step-Up and Box Bodyweight Patrick Step.
Training calculators
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