Squats, lunges and legs

Step-up

Muscles worked: Quads · glutes · balance

How to do it

1. Set up. Face a low, stable step and place one whole foot on it. Choose a height that lets you stay balanced.
2. Move. Press through the foot on the step and bring your body up without jumping or pushing hard from the trailing leg.
3. Finish. Step down under control and repeat or alternate legs as prescribed. Keep the step clear and stable.

Form cues

• Use a step low enough that your knee is no higher than your hip.
• Put your whole foot on the box and push through it to stand tall.
• Don’t push off hard with the back foot.
• Step down slowly, front knee in line with your toes.

Muscles worked

Quads and glutes do most of the work, helped by your hamstrings and calves.

How to progress step-ups: easier and harder versions

Move on one stage at a time, and only when every rep on both legs feels controlled.

1. Start low. Use the bottom stair or a low, stable step, and hold a rail or wall for balance if you need to.
2. Go a little higher. Once 10 steady reps on each leg feel easy, try a slightly higher step. Keep it low enough that your knee stays below hip height with your foot on the step.
3. Slow the way down. Lower yourself for a slow count of three. It makes the same step harder without adding any weight. Our post on eccentric training explains why the lowering phase matters.
4. Hold dumbbells. When slow step-ups feel easy, hold a light dumbbell in each hand by your sides. Add weight in small jumps.
5. Harder still. Try lateral step-ups, side-on to the step.

Step-up workout for beginners

Try this two or three times a week, with a rest day in between. Warm up first with a few minutes of easy walking or marching on the spot.

• Step-ups: 3 sets of 8 on each leg, resting 60 to 90 seconds between sets.
• Glute bridge: 2 sets of 10 to 12.
• Incline push-up: 2 sets of 8 to 10.

When all 3 sets of 8 feel controlled, add a rep or two each week until you reach 12, then move on to the next stage above.

Common mistakes

• Box too high, so you have to lean or swing to get up.
• Pushing off the floor with the back leg.
• Front knee caving inwards.
• Dropping down instead of lowering under control.

Where it appears in the member plans

The 12-Week Home Plan: Bodyweight uses 3 sets of 8 to 12 on each leg.

Step-up questions