How to Do Step-Up

Learn how to do the Step-Up with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: Box or step

Muscles worked

quadriceps, glutes

How to do it: step by step

1. Stand facing a sturdy box, step, or bench.
2. Place your right foot flat on the step.
3. Press through your right heel to lift your body up onto the step.
4. Bring your left foot up to meet it, standing tall.
5. Step down with your left foot, then your right.
6. Do all reps on one side before switching, or alternate legs.

Tips

• Push through the heel of the working leg, not the trailing leg.
• Keep your knee tracking over your toes as you step up.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Step-Up work?

The Step-Up mainly works the quadriceps, glutes.

How many reps of the Step-Up should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Step-Up good for beginners?

Yes. The Step-Up is beginner friendly, so start with light effort and focus on form before adding reps.