How to do the Step Ups
Primary: Quads.
Step Ups are a compound exercise primarily targeting the quadriceps while also engaging the glutes, hamstrings, and calves. This exercise builds strength in the lower body and can be easily adjusted for different fitness levels by altering the height of the step or bench used. Moreover, Step Ups improve balance and coordination, making them a useful addition to a well-rounded fitness routine.
Step by step
- 1
Stand upright facing a step or bench.
- 2
Place your right foot onto the step, ensuring your whole foot is secure.
- 3
Press down with your right foot and lift your body up onto the step, bringing your left foot to meet the right.
- 4
Step back down with your left foot, followed by your right foot.
- 5
Repeat the process, starting with the left foot for the next repetition.
Coaching cues
- Ensure the entire foot is on the step or bench to maintain stability.
- Engage your core throughout the exercise to help with balance.
- Avoid pushing off with the trailing foot, and focus on using the leading leg for the upward movement.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Step Ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Step Ups work?
Primary: Quads.
How many sets and reps of Step Ups should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Step Ups?
Same movement pattern, different equipment: Forward Lunge, Lateral Lunge, Reverse Lunge, Split Squat, Step-Up, Walking Lunge.
Is the Step Ups good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.