Step-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Place your entire foot of the leading leg firmly onto the box or bench with your knee aligned over your toes.
• Hold the dumbbells at your sides and lean your torso slightly forward to load the working hip.
• Drive through the heel of the leading foot to lift your body onto the box without pushing off the floor with your trailing foot.
• Control your descent back to the floor, touching down softly with the trailing foot.

Common mistakes

• Pushing off heavily with the trailing foot, which reduces the workload on the front leg.
• Letting the knee of the working leg collapse inward, which puts unnecessary stress on the joint.
• Using a box that is too high, causing the lower back to round or the hips to shift sideways.

Frequently asked questions

How high should the box be for step-ups?

Ideally, the box should be high enough so your thigh is parallel to the floor or slightly higher, provided you can maintain correct form and knee alignment.

Which muscle does the step-up target primary?

The step-up primarily targets the quadriceps, but it also heavily recruits the gluteus maximus and hamstrings, especially with a slight forward torso lean.

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