← Back to library
Last updated March 5, 2026
Media unavailable
Quadricepsglutes
Step Up
Step onto a box or bench one leg at a time, driving through the leading heel to stand tall.
Quick facts
- Difficulty
- Easy
- 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.