Legs · Quads · Dumbbell
Step-Up
The step-up is stepping onto a box or bench with one leg and standing up on it. It trains the quads and glutes one leg at a time in a movement close to climbing stairs, and the box height sets how hard it is.
How to
Dumbbell- 1 Dumbbells at the sides, one foot on a box.
- 2 Step up by pushing through the top foot.
- 3 Lower slowly with the same leg.
Tips
- A box around knee height is enough.
- Push through the heel of the top foot and do not spring off the bottom one.
- Log reps per leg.
Common mistakes
- Springing off the floor with the back leg.
- Leaning far forward over the knee.
- Dropping down fast.
Muscles worked
Main
- Quads
- Glutes
Also working
- Hamstrings
- Adductors
- Calves
Breathing and bracing
Breathe out as you step up, breathe in as you lower.
Sets and reps
- Muscle size
- 3 sets of 8–12 reps per leg, 1.5–2 min rest
- Getting started
- A lower box, bodyweight only, 3 sets of 10 per leg
Setup
- 1 Set a box or bench at about knee height.
- 2 Stand facing it with a dumbbell in each hand.
- 3 Place one whole foot on the box.
Technique in detail
- Lean slightly forward and push through the heel of the top foot to stand up.
- Bring the other foot up beside it, or keep it hanging for a harder rep.
- Lower back down slowly, keeping the working foot on the box.
- Keep the knee of the working leg tracking over the toes.
- Do all reps on one leg, then switch.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How high should the box be?
About knee height. Higher boxes work the glutes more but make it easy to push off with the floor leg.
Why do I keep pushing off the back foot?
Lift the toes of the back foot so it cannot help, and use a lower box.
Step-up or split squat?
Both train one leg at a time. The step-up is easier to learn; the split squat is easier to load heavy.
Log it in Volu(me)
Add Step-Up to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.