Name of Exercise– Step-up

Type of Exercise– Multi-joint

Muscles used– Quadriceps, hamstrings and buttocks

Starting Position

Image provided by www.plusoneactive.com. .

  • Hold dumbbells in each hand or place a weighted bar on your upper back. (Note: You can also do these with no weights.)
  • Keep your chest up and out while keeping your shoulders back. Stand in front of the bench or step with your feet shoulder-width apart.

Upward Movement

  • Step up with one leg placing the entire foot onto the step or bench.
  • Keep your back straight and avoid leaning forward.
  • Push yourself up using the leg that is on the step. Don’t push-off with the leg that is on the floor.
  • Extend your hip and knee and push your body upward placing the trailing foot onto the step.

Downward Movement

  • Step off the bench with the trailing leg.
  • Try to place the trailing foot at least 12 inches behind the base of the step.
  • Bring the lead foot off and place it next to the trailing foot.

Repeat

  • Stand in the starting position and step up with the opposite foot.
  • Keep alternating legs throughout the exercise.

Trainer Tip

Remember to keep your whole foot on the bench or step rather than just the front or the heel. The natural tendency in this exercise is to lean forward as you begin the upward movement, but don’t do it! Keep your back straight.

Repetitions, Sets, and Weight

The number of repetitions (reps) and sets you should do depends on your strength and skill level.

Beginner – 1 set of 12-20 reps 

Intermediate – 2-3 sets of 8-15 reps

Advanced – 3-5 sets of 5-12 reps

Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your skill category, try to increase the weight you lift by 5-10%. Depending on your strength-training goals, you may wish to maintain certain weight and reps rather than increase them to build more strength or muscle.