Step Up - Instructions, Variations & Alternatives

Muscles involved

• Quadriceps
• Glutes

• Hamstrings
• Adductors
• Abductors
• Calves

Also known as

• Step Up
• Step Down

How to perform

Step Up - Starting position

Step Up - Muscle Under Tension

1. Set up & Starting position (standing)
   Position a step or box directly in front of you and grasp the weight(s). Place one foot on the box so that your hip, knee, and ankle are all bent 90 degrees.

2. Concentric phase
   Slightly lean forward and push your body up until your leg is fully extended. Assume a standing position on top of the bench.

3. Eccentric phase
   Lower your body back to the starting position under control and repeat. Switch sides to train each side equally.

Exercise Alternatives

• Split Squat
• Leg Press
• Squat
• Lateral Step Up