Body weight
Step-up
Step-up mainly works your quads and glutes. It also helps your hamstrings and calves.
Step by step
- Place your whole foot on a sturdy bench.
- Push through that heel and stand up tall.
- Lower slowly, controlling the movement down.
What you should feel
Work in the thigh and glute of the leg on the bench. Your knee should not cave in and you should not push off the back foot.
Common mistake
Pushing off the bottom foot; keep it light and let the top leg do the work.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell split squatQuads, Glutes
Dumbbell reverse lungeQuads, Glutes
Dumbbell step-upQuads, Glutes
Barbell lungeQuads, Glutes
Barbell walking lungeQuads, Glutes
Barbell step-upQuads, GlutesQuestions
What muscles does the step-up work?
Step-up mainly works your quads and glutes. It also helps your hamstrings and calves.
Can I do the step-up at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the step-up?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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