Step-Up
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The Step-Up is a bodyweight strength exercise where you drive through one leg to step onto a sturdy box or bench, then step down, mimicking functional movements like climbing stairs. Its primary purpose is to build unilateral lower-body power and stability while targeting the quads, glutes, and posterior thighs (hamstrings). It's ideal for athletes, hikers, or anyone improving balance and correcting leg strength imbalances, requiring only a stable elevated surface.
How to Perform Step-Up
- 1Stand facing a sturdy bench or box (knee height or slightly above) with feet hip-width apart, arms at sides, core engaged, and chest up.
- 2Step your right foot onto the center of the bench, pressing through your heel to drive your body upward.
- 3Shift your left knee forward and upward as you rise, bringing your left foot onto the bench beside the right.
- 4Stand tall on top of the bench with hips fully extended, knees straight, and weight balanced evenly.
- 5Inhale as you prepare, then step down with your left foot first, controlling the descent to the floor.
- 6Follow with your right foot to return to the starting position.
- 7Repeat for desired reps, then switch to lead with the left leg.
- 8Key form tips: Keep your torso upright—avoid leaning forward; drive through the heel of the lead leg, not the toes; control the step-down to prevent knee collapse. Common mistakes: Using momentum or bouncing, letting the knee cave inward, or not fully extending the hip at the top.
