Step-Up.

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.

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.

Questions, answered.

What is the Step-Up?

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

What muscles does the Step-Up work?

The Step-Up primarily works your quadriceps and glutes. It also recruits your hamstrings and core as secondary movers.

What equipment do I need for the Step-Up?

You need dumbbells and a box to perform the Step-Up.

How many sets and reps should I do for the Step-Up?

A typical prescription for the Step-Up is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Step-Up good for beginners?

The Step-Up is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.