The step-up is a lower-body exercise that mainly targets your quadriceps, hamstrings and glutes.

To perform this exercise you’ll need a stable, raised surface such as a step or box.

To make this exercise more challenging, hold a dumbbell in each hand. Again be very careful not to lose balance and remember to take your time.

  • Compound
  • Step

Equipment Required

Muscles Worked

How to Do a Step-up Exercise

  1. Stand close to the step with your feet roughly shoulder-width apart. 
  2. Lift one foot and place it on the step, the ideal height would mean your knee is now inline with your hip. If it isn’t, adjust the height of your step accordingly. 
  3. Make sure your heel isn’t overhanging, keep your whole foot supported. Also, make sure your knee and toes are inline. 
  4. Transfer your body weight fully from your back foot to your front. Push through the heel and extend your leg.
  5. Avoid using momentum or pushing off your back foot. As you extend your front leg, make sure your knee doesn’t go past your toes or fully lockout.
  6. Now, bring your back leg through whilst rotating your hip and bending at the knee. Raise your knee to hip height, be very careful not to lose balance. 
  7. Squeeze your glutes whilst keeping your shoulders back and head up. 
  8. As you lower yourself back down keep the weight on the supporting leg. Lower yourself in a  slow and controlled manner.
  9. Repeat this movement, alternating between your left and right leg. Remember to exhale on the way up and inhale as you lower yourself back down.