Step-up (chair or stairs): How to Do It, Muscles Worked

Step by step

Place your whole foot firmly on the chair or step.
Press through that heel until you stand tall.
Lower slowly with control, then repeat.

What you should feel

Your front thigh and glute push you up. Your knee should not hurt, and you should not feel yourself pushing off the back foot.

Common mistake

Pushing off the back leg to get up; keep the back foot light and let the front 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.

Works

Quads Glutes

Helps

Hamstrings Calves

Equipment

Body weight

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, Glutes

Questions

What muscles does the step-up (chair or stairs) work?

Step-up (chair or stairs) mainly works your quads and glutes. It also helps your hamstrings and calves.

Can I do the step-up (chair or stairs) at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the step-up (chair or stairs)?

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).

More exercises for your quads

Step-up (chair or stairs)