Strength · Bodyweight · Beginner · ~4 min
Step-up
Single-leg drive with the hip and knee working together, as in pushing back out of a lunge.
Photo shows: a step-up with a knee raise at the top (the knee raise is optional)
▶ Dumbbell Step Ups - Leg Exercise - Bodybuilding.com — Bodybuilding.com (YouTube)
More videos: How to Do Step Ups the Right Way [Morning Exercises At Home] (Babylon) · How to Do Step-Ups (LIVESTRONG)
Prescription3 × 8 reps each side · rest 1 min
EquipmentStable step / bench
ImpactLow
FormatSolo
Starting position
Face a stable step or bench (knee height or lower) with one whole foot on top.
How to do it
- Lean slightly forward and push through the top foot to stand on the step.
- Avoid pushing off the bottom foot.
- Step down slowly with the same trailing leg. Complete reps, then switch.
Technique cues
- Whole foot on the step
- Drive through the heel and mid-foot
- Lower slowly
Common mistakes
- Bouncing off the bottom leg
- Step too high for current strength
- Knee caving in
Easier
Lower step or hold a rail.
Harder
Higher step, slower lowering, or hold dumbbells.
Safety
- The step must not slide; avoid wobbly stools.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.