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Exercise guide
Step Ups
A lower-body exercise stepping onto a bench, building strength in the quads and glutes.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gastrocnemius · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand facing a sturdy box or bench.
- Place one foot fully on the box surface.
- Drive through that heel to lift your body onto the box.
- Bring your trailing foot up to stand fully on the box.
- Step back down leading with the same foot.
- Alternate legs or complete all reps on one side before switching.
Technique cues and common mistakes
- Push through the lead heel rather than springing off the back leg.
- Keep your torso upright and avoid leaning forward excessively.
- Control the descent instead of dropping off the box.