Step-ups
Place one whole foot on a bench, drive through the heel, and stand tall without pushing off the floor with the trailing leg. Step down under control. Simple unilateral work for the quads and glutes.
Muscles worked
Primary
Secondary
Equipment
BodyweightBench
How to do it
- Stand facing a bench or box that puts your knee at about 90 degrees.
- Place one whole foot on the bench.
- Drive through the heel of the top leg until you stand tall on the bench.
- Avoid pushing off the floor with the trailing leg.
- Lower under control back to the floor with the working leg braking.
- Finish all reps on one side before switching.
Watch for
- Pushing off the back leg instead of the working leg.
- Knee caving inward on the drive.
- Leaning the torso far forward to get up.
Breathing
Exhale as you drive up, inhale as you step down.
Tip
Hold dumbbells at your sides once bodyweight reps feel controlled.
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