Step Ups
Also Known As
Box Step-Ups
Bench Step-Ups
Step-Ups are a lower body exercise and primarily target the quadriceps and glutes. To a lesser degree, they also work the hamstrings and calves.
Equipment
Dumbbells
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
Step-ups are a highly effective lower-body exercise that primarily targets the quadriceps, hamstrings, and gluteal muscles, while also engaging the core for stability. This functional movement mimics everyday activities such as climbing stairs, making it a practical addition to any fitness regimen. Step-ups can be performed with body weight alone or with added resistance, such as dumbbells or a barbell, to increase the intensity and promote hypertrophy. By incorporating step-ups into your workout routine, you can enhance muscular strength, improve balance, and boost overall lower-body endurance, all while minimizing the risk of injury due to its low-impact nature.Execution
How to Perform Step-Ups
Setup
- Find a sturdy platform or bench that is approximately knee height.
- Stand facing the platform with your feet hip-width apart.
- Engage your core and maintain an upright posture.
- Optionally, hold a dumbbell in each hand for added resistance.
Execution
- Place your right foot firmly on the platform.
- Press through your right heel to lift your body up onto the platform, bringing your left foot up to meet your right foot.
- Pause briefly at the top, ensuring you are balanced and stable.
- Step down with your left foot first, followed by your right foot, returning to the starting position.
- Repeat the movement, this time starting with your left foot.
- Continue alternating legs for the desired number of repetitions.
Finishing
- After completing your set, step down carefully from the platform.
- Place any weights back in their designated area.
- Perform a light stretch for your legs to aid in recovery.
Other Exercise Names
The exercise is also known as:
Box Step-Ups
Bench Step-Ups