Step-Up
Lunge, bodyweight, quadriceps and glutes
The step up drives the body up onto a box with one leg until you stand tall on it. It trains the quadriceps and glutes, with the calves helping, and works each leg on its own. It suits beginners and anyone who wants stronger legs and better balance, and the height of the box sets how hard it is.
Setting up
- Stand facing a sturdy box or bench about knee height.
- Place one whole foot on the box, the other foot on the floor and the hands at the sides.
How to do a step-up
- Lean the chest slightly forward over the front foot.
- Push through the whole front foot and stand up onto the box.
- Drive the other knee up to hip height at the top.
- Step the free foot back down to the floor under control.
- Finish the reps on one leg, then switch.
Breathing. Breathe out as you step up and breathe in as you step down.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Calves
Common mistakes
- Pushing off the back foot. Then the back leg does the work, so let the front leg lift you.
- Front knee caving in. It should track over the toes, so push it out a little as you rise.
- Dropping down off the box. The way down builds the leg too, so lower yourself slowly.
Easier and harder
- Easier
- Bodyweight Squat
- Harder
- Dumbbell Step-Up, Dumbbell Box Step-Up
Guide
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