How to do a Step Up

Authored by Fitbod

About Step Up

Sets Logged
1,524,891
Popularity Rank
203rd
Difficulty
Beginner
Glutes Strength
93 mSCORE 11th
Equipment Required
  • Photo of Box
    Box
Primary Muscles
Secondary Muscles

Instructions: How To

Step Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.

  1. Stand in an upright position 3-6” in front of a plyo box.
  2. Shift your weight into your left leg in order to flex the right knee to suspend the foot over the deck of the plyo box before planting your right foot onto the deck.
  3. Keeping an upright torso, shift your weight into your right leg to extend the right knee allowing your left foot to step onto the deck next to your right foot.
  4. Return back to the starting position by reversing the steps back to the ground.

Common Mistakes

  • Pushing Off Back Foot

    Don’t recruit your back leg to jump into your step up. This makes the exercise less effective. Focus on slowly extending your forward leg to raise yourself up.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Reps & Weight