Legs · Bodyweight
Bodyweight Step-up
The bodyweight step-up is an effective unilateral exercise that targets the quadriceps, glutes, and hamstrings while building lower-body stability. It helps correct strength imbalances between limbs and serves well as a primary movement for beginners or an accessory exercise in any leg workout.
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men
How to do it
- Stand facing a bench or box with your feet hip-width apart.
- Step up onto the platform with one foot, driving through your heel.
- Bring your other foot up to meet it on the platform.
- Step back down with the same foot that stepped up first.
- Alternate which leg leads, or complete all reps on one side before switching.
Common mistakes
- Pushing off forcefully with the trailing leg shifts the work away from the target muscles on the platform.
- Allowing the lead knee to cave inward puts unnecessary stress on the knee joint.
- Using a box that is too high forces the pelvis to tuck under and rounds the lower back at the start.
- Dropping down rapidly on the descent eliminates the eccentric phase and jars the joints upon landing.
Tips
- Drive through the entire foot of the working leg to evenly distribute force between the quads and glutes.
- Maintain a slight forward torso lean to keep tension on the working hip without rounding the spine.
- Lower yourself down slowly to maximize time under tension and build eccentric control.
Sets and reps
Perform 3 to 4 sets of 10 to 15 reps per leg, resting 60 to 90 seconds between sets to build muscular endurance and coordination.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How high should the box or bench be?
A box height that brings your working knee to roughly a 90-degree angle is ideal. If your hip pinches or your lower back rounds, choose a lower surface.
Is the step-up safe for people with lower back issues?
Because the torso remains relatively upright and no external load compresses the spine, it is generally friendly on the lower back. If pain occurs, stop immediately and consult a healthcare professional.
