Step-up

Step-up

The step-up develops glutes and quads in a functional stepping movement.

Muscles Involved

• Glutes : hip extension
• Quadriceps : knee extension
• Core : balance

Step-by-Step Instructions

Step 1 — Position

One foot on the box or bench. Optional dumbbells.

Step 2 — Ascent

Push with the foot on the box to rise. Do not propel with the floor foot.

Step 3 — Descent

Control the descent, do not fall.

Sets and Reps

3 sets of 10-12 reps per leg.

Common Mistakes

• Pushing off floor foot : all force from top foot
• Box too high : start at knee height
• Balance loss : engage core

Safety Tips

Start with a low box and progressively increase height.

Variations

• Lateral step-up : side step
• Step-up with high knee : adding a knee raise

Who Is This Exercise For?

All levels. Excellent functional exercise for glutes and balance.