Step-Up
A step-up drives you up onto a box, bench or stair with one leg, working your quads and glutes in a movement you use every day.
How it moves
Place your whole foot on the stepQuads and glutes working. A simplified figure, not a full form check.
- Main muscle
- Quads
- Also works
- Glutes,Hamstrings,Calves
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 8 to 12 reps per leg
Written by WellPath FusionLast updated · Published
- Choose a step. Use a sturdy step or bench about knee height or lower.
- Place one foot. Put your whole foot on the step.
- Step up. Push through that foot to stand up on the step, bringing the other foot up beside it.
- Step down. Lower the trailing foot back to the floor with control.
- Repeat. Finish the set on one leg, then switch.
What are the most common mistakes?
- Pushing off the back foot. Let the leg on the step do the work.
- Step too high. Start low and build up.
- Knee caving in. Keep it in line with your toes.
How can you make it easier or harder?
Make it easier
Use a lower step and hold a rail.
Make it harder
Hold dumbbells, or use a higher step.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
All Quads exercises