HyperBody
Exercise library · Legs

Step-Up.

A compound exercise that builds lower body strength, primarily targeting the quadriceps and glutes.

IntermediateDumbbells, Box
Step-Up
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings · Core
The play-by-play

How to do it.

  1. Step 01

    Stand facing a sturdy box or bench of appropriate height.

  2. Step 02

    Place one foot entirely onto the box, ensuring your heel is down.

  3. Step 03

    Push through the heel of your elevated foot to step up onto the box.

  4. Step 04

    Bring your trailing leg up to meet the lead leg on the box.

  5. Step 05

    Step back down with the trailing leg first, then the lead leg.

  6. Step 06

    Alternate lead legs or complete all reps on one side before switching.

What separates good from great

Pro cues.

  • Choose a box height that allows for a full range of motion without excessive strain.

  • Drive through the heel of the working leg to engage the glutes.

  • Maintain an upright torso and controlled movement throughout.