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HyperBody
Exercise library · Legs

Step-Ups.

Functional unilateral exercise improving balance and strength.

Also known as: Box Step-Ups, Weighted Step-Ups, Dumbbell Step-Ups, Bench Step-Ups

BeginnerDumbbells · Bodyweight
The numbers
Sets
2–3
Reps
8–12
Rest
45–75 s
The play-by-play

How to do it.

  1. Step 01

    Stand in front of bench/box

  2. Step 02

    Step one foot onto box

  3. Step 03

    Drive through front heel to rise

  4. Step 04

    Bring trailing leg up or keep hovering

  5. Step 05

    Step back down slowly

  6. Step 06

    Repeat and alternate legs

What separates good from great

Pro cues.

  • Avoid pushing off back leg

  • Use knee height bench for range

  • Control descent

Common questions

Questions, answered.

What is the Step-Ups?
Functional unilateral exercise improving balance and strength.
What muscles does the Step-Ups work?
The Step-Ups primarily works your quadriceps and glutes. It also recruits your hamstrings, calves and core as secondary movers.
What equipment do I need for the Step-Ups?
None. The Step-Ups is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Step-Ups?
A typical prescription for the Step-Ups is 2–3 sets of 8–12 reps. Rest about 45–75 seconds between sets.
Is the Step-Ups good for beginners?
Yes. The Step-Ups is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

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