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Last updated March 5, 2026

QuadricepsGlutes

Step Up

Step onto a box or bench one leg at a time, driving through the leading heel to stand tall.

Quick facts

Level: Beginner
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

QuadsGlutes (max)

Secondary

HamstringsDeep Abs / Core

Equipment & setup

What you need and how to position yourself before starting.

Equipment

Body WeightRaised Platform/box

Movement pattern

Unilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position a stable box, bench, or platform at approximately knee height.
- Stand facing the box with feet hip-width apart.
Step 2Starting Position
- Place your entire foot on top of the box.
- Keep your torso upright and core engaged.
- Let your arms hang at your sides or hold weights if adding load.
Step 3Execution
- Press through the heel of the working leg to drive your body upward.
- Avoid pushing off with the trailing foot.
- Stand fully upright on the box, extending your hip and knee.
- Step down slowly with the trailing leg.
- Complete all reps on one leg before switching.

Alternatives & variations

Explore similar movements targeting the same muscles.

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Dumbbell Step Up

Dumbbell Step Up

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Jump Squat

Jump Squat

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Lateral Lunge

Lateral Lunge

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Squat (Bodyweight)

Squat (Bodyweight)

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Walking Lunge

Walking Lunge

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