Step Ups

• CATEGORY

  Strength

  Unilateral Training

  Functional Movement

• EQUIPMENT NEEDED

  Box or Bench

  Bodyweight

• LEVEL

  All Levels

OVERVIEW

Step Ups are a foundational lower body movement that target single-leg strength, balance, and control. This exercise mimics real-life movements like climbing stairs and is effective for building functional leg strength, especially in the glutes and quads. Perfect for strength building, rehab, or athletic development, Step Ups can be scaled with bodyweight or external resistance.

---

MUSCLES WORKED

PRIMARY:

• Quadriceps

• Glutes

SECONDARY:

• Hamstrings

• Core

• Calves

---

STEP-BY-STEP INSTRUCTIONS

1. Stand in front of a sturdy box, bench, or step at knee height or slightly lower.

2. Place one foot firmly on the platform, driving through your heel to lift your body up.

3. Bring your trailing leg up to meet the lead leg at the top or drive the knee up for an added challenge.

4. Slowly lower the trailing leg back down with control.

5. Repeat all reps on one side or alternate legs, depending on your training goal.

---

BENEFITS

• Builds unilateral strength in the legs and glutes

• Improves balance, coordination, and hip stability

• Functional movement with real-world carryover

• Easy to progress or regress for any fitness level

• Can be performed with dumbbells, kettlebells, or bodyweight

---

COACHING CUES

• Drive through your heel, not your toes

• Keep your chest tall and core braced

• Avoid pushing off the back leg; make the front leg do the work

• Control the descent, don’t drop down

• Hips and knees should stay aligned-no wobbling