Step Up

Muscle Groups Involved

Quads - Primary
Hamstrings - Primary
Glutes - Primary

Highlights

Description

The Step Up is a popular functional fitness exercise that strengthens your lower body and core while challenging your balance and stability. As a unilateral exercise it is a great choice for improving symmetry and balance. To perform the Step Up start in a standing position facing a stable elevated surface like a box or bench. You can choose to use your own bodyweight or hold dumbbells in your hands at your sides or goblet style. Start the exercise by bracing your core and maintaining the brace through the entire exercise. Continue by lifting your working leg as you drive your knee upwards, stepping onto the top of the platform. Drive through your lead leg’s heel to lift yourself up onto the platform. You can maintain a slight forward lean to drive yourself forwards and upwards. Pause briefly at the top and stand up straight before lowering yourself under control to the starting position.

Common Mistakes

Do not let your knee collapse inwards as you step up. Do not round your bac

Do not let your knee collapse inwards as you step up. Do not round your back. Select a height that you can comfortably step up onto. Do not use momentum if holding weights. The descent is as important as the way up.

Pro Tips

18 inches or the height of a standard weight lifting bench is a good height

18 inches or the height of a standard weight lifting bench is a good height for most lifters.

Purpose

The Step Up exercise builds quadriceps, hamstrings, glutes and core strengt

The Step Up exercise builds quadriceps, hamstrings, glutes and core strength while improving coordination and balance.

Form

Your knees can go past your toes during the step up. Your feet should both

Your knees can go past your toes during the step up. Your feet should both face straight and you should maintain a neutral spine position throughout the entire exercise.