{"id":168738,"date":"2022-11-23T08:00:07","date_gmt":"2022-11-23T13:00:07","guid":{"rendered":"https:\/\/barbend.com\/?p=168738"},"modified":"2024-11-26T21:58:08","modified_gmt":"2024-11-27T02:58:08","slug":"step-up","status":"publish","type":"post","link":"https:\/\/barbend.com\/step-up\/","title":{"rendered":"How to Do the Step-Up for Next-Level Leg Gains"},"content":{"rendered":"<p>You can <a href=\"https:\/\/barbend.com\/bodybuilding-leg-workout\/\">train your legs<\/a> in a variety of ways. Squat, pull, lunge, thrust, work on two legs; <a href=\"https:\/\/barbend.com\/best-unilateral-exercises\/\">balance on one<\/a>. When you lace up your cross-trainers to hit the gym and build your wheels, the movements that go into your routine strongly determine the results you\u2019ll get.&nbsp;<\/p>\n<p>If you\u2019re looking for a single-leg exercise that\u2019s beginner-friendly (but that you can still go hard on) and doesn\u2019t require gymnast-level balancing skills, look no further than the standard step-up. It might just be what you\u2019re missing during your leg workouts.&nbsp;<\/p>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-168791\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460.png\" alt=\"Man focuses intently during step-up exercise\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T135351.460-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Here\u2019s how you can use the step-up to elevate your next leg day.&nbsp;<\/p>\n<ul>\n<li><a href=\"#1\"><strong><strong>How to Do the Step-Up<\/strong><\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Step-Up Sets and Reps<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Common Step-Up Mistakes<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Step-Up Variations<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>Step-Up Alternatives<\/strong><\/a><\/li>\n<li><a href=\"#6\"><strong>Muscles Worked by the Step-Up<\/strong><\/a><\/li>\n<li><a href=\"#7\"><strong>Benefits of the Step-Up<\/strong><\/a><\/li>\n<li><a href=\"#8\"><strong>Who Should Do the Step-Up<\/strong><\/a><\/li>\n<li><a href=\"#9\"><strong>Frequently Asked Questions<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1how-to-do-the-step-up\"><a id=\"1\" class=\"linkj\"><\/a>\r\nHow to Do the Step-Up<\/h2>\n<p>As long as you have two legs and an elevated surface, you are good to go with the step-up. However, this guide will teach you how to perform the exercise while using a barbell for resistance.<\/p>\n<p>You also might consider using a <a href=\"https:\/\/barbend.com\/best-plyometric-boxes\/\">plyometric box<\/a> to step up onto, but any stable surface will do.&nbsp;<\/p>\n<h3 id=\"step-1-set-yourself-up\">Step 1 \u2014 Set Yourself Up<\/h3>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-168798\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301.png\" alt=\"Step-Up Step 1\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140031.301-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Before you can start doing step-ups properly, you need to make sure you have all the right equipment. First, stand in front of a stable, elevated surface; it should be roughly knee-height to begin with.&nbsp;<\/p>\n<p>Place a loaded barbell onto your back and grip it tightly like you would for a squat.&nbsp;<\/p>\n<p><strong>Coach\u2019s Tip: <\/strong>The higher the surface you step up onto, the more hip mobility and leg strength you\u2019ll need.&nbsp;<\/p>\n<h3 id=\"step-2-lift-and-plant-your-foot\">Step 2 \u2014 Lift and Plant Your Foot<\/h3>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-168800\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511.png\" alt=\"Step-Up Step 2\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140159.511-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Begin the exercise by raising your working leg and planting it firmly onto the box in front of you. Shift the majority of your weight onto that foot, and <a href=\"https:\/\/barbend.com\/bracing-cues-heavy-lifts\/\">brace your core<\/a> as you prepare to drive yourself upward.<\/p>\n<p><strong>Coach\u2019s Tip: <\/strong>Fix your gaze forward; don\u2019t look at your feet.&nbsp;<\/p>\n<h3 id=\"step-3-drive-your-leg\">Step 3 \u2014 Drive Your Leg<\/h3>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-168802\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596.png\" alt=\"Step-Up Step 3\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140320.596-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Once you\u2019ve planted your working foot onto the box, press downward hard with the same foot to lift your entire body upward. You should feel your quads and glutes contract. Step up until your knee and hip lock out and hold that position for a beat.&nbsp;<\/p>\n<p><strong>Coach\u2019s Tip: <\/strong>You can bring your non-working leg up onto the box as well, but don\u2019t allow it to \u201chelp\u201d your working leg.&nbsp;<\/p>\n<h3 id=\"step-4-lower-slowly\">Step 4 \u2014 Lower Slowly<\/h3>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-168804\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960.png\" alt=\"Step-Up Step 4\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Untitled-design-2022-11-17T140428.960-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Once you\u2019ve paused at the top of the movement with your working leg straightened, reverse the movement and lower yourself back down. Your non-working leg should hang freely behind you as you descend and should make contact with the floor first.<\/p>\n<p><strong>Coach\u2019s Tip: <\/strong>Think of your back leg as a kickstand and use it to balance yourself as you come back down to the ground.<\/p>\n<h2 id=\"sc-namejump-anchor2step-up-sets-and-reps\"><a id=\"2\" class=\"linkj\"><\/a>\r\nStep-Up Sets and Reps<\/h2>\n<p>As a compound, multi-joint leg movement, the step-up is versatile. You can program it for a variety of different purposes depending on your goals. Here are just a few ways to utilize the step-up in your workouts:<\/p>\n<ul>\n<li><strong>For <\/strong><a href=\"https:\/\/barbend.com\/how-to-bulk\/\"><strong>Muscle Growth<\/strong><\/a>: Try 2 to 3 sets of 8 to 10 reps per leg with a moderate weight.<\/li>\n<li><strong>To <\/strong><a href=\"https:\/\/barbend.com\/balance-fitness\/\"><strong>Improve Balance<\/strong><\/a>: Try 2 sets of 5 to 8 reps with a very slow tempo.<\/li>\n<li><strong>As a <\/strong><a href=\"https:\/\/barbend.com\/bodybuilding-for-beginners\/\"><strong>Beginner<\/strong><\/a>: Go for 2 sets of 10 reps with no added weight.&nbsp;<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor3common-step-up-mistakes\"><a id=\"3\" class=\"linkj\"><\/a>\r\nCommon Step-Up Mistakes<\/h2>\n<p>It may not be as complicated as a <a href=\"https:\/\/barbend.com\/snatch\/\">snatch<\/a> or <a href=\"https:\/\/barbend.com\/news\/squat-jerk\/\">squat jerk<\/a>, but you can definitely mess up the step-up. Make sure you\u2019re side-stepping these common errors if you want to perform the movement properly.&nbsp;<\/p>\n<h3 id=\"using-a-box-thats-too-high\">Using a Box That\u2019s Too High<\/h3>\n<p>The step-up is meant to challenge your leg strength, <a href=\"https:\/\/barbend.com\/benefits-of-unilateral-training\/\">balance and coordination<\/a>, and help you break a sweat along the way. It\u2019s not necessarily a hip <a href=\"https:\/\/barbend.com\/best-mobility-exercises\/\">mobility exercise<\/a>, but if you try to step up onto a surface that\u2019s too high, that\u2019s exactly what you\u2019ll have to deal with.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=WqS_mJnjmnU\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Barbell Step Up\" title=\"Play video &quot;Barbell Step Up&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=WqS_mJnjmnU<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=WqS_mJnjmnU\" title=\"Barbell Step Up\" target=\"_blank\" rel=\"noopener\">Barbell Step Up (https:\/\/youtube.com\/watch?v=WqS_mJnjmnU)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Advanced trainees can work with higher boxes than beginners since it adds range of motion. However, a surface that\u2019s too high can compromise your mechanics or encourage you to utilize your non-working leg to begin the movement.<\/p>\n<h3 id=\"allowing-your-back-leg-to-assist\">Allowing Your Back Leg to Assist<\/h3>\n<p>You need to think of your non-working leg as a kickstand during the step-up. It\u2019s all too easy to start giving yourself a small push off the ground to initiate the movement \u2014 this can <a href=\"https:\/\/barbend.com\/how-to-cheat-exercise-form\/\">rapidly escalate<\/a> and defeat the purpose of the exercise.&nbsp;<\/p>\n<p>Make sure to keep as much of your weight as possible on your working leg. Allow your \u201cfree\u201d leg to hang loosely and only use it to tap the ground for stability on an as-needed basis.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor4step-up-variations\"><a id=\"4\" class=\"linkj\"><\/a>\r\nStep-Up Variations<\/h2>\n<p>The step-up is great. In fact, you can make it even better with some simple tweaks. Here are a few variations to try out for yourself.&nbsp;<\/p>\n<h3 id=\"dumbbell-step-up\">Dumbbell Step-Up<\/h3>\n<p>You can load the step-up exercise in any manner you wish, but some forms of external resistance present greater challenges than others.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=9ZknEYboBOQ\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Dumbbell Step-up - How To\" title=\"Play video &quot;Dumbbell Step-up - How To&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=9ZknEYboBOQ<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=9ZknEYboBOQ\" title=\"Dumbbell Step-up - How To\" target=\"_blank\" rel=\"noopener\">Dumbbell Step-up &#8211; How To (https:\/\/youtube.com\/watch?v=9ZknEYboBOQ)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>If you want to load your legs but struggle with your balance, consider swapping the barbell out for a <a href=\"https:\/\/barbend.com\/best-dumbbells\/\">pair of dumbbells<\/a> instead. Holding the weights on either side of your body closer to your center of mass should make it easier to balance on one leg.&nbsp;<\/p>\n<p><em><strong>[Read More: <a href=\"https:\/\/barbend.com\/best-dumbbell-exercises\/\">Best Dumbbell Workouts<\/a>]<\/strong><\/em><\/p>\n<h3 id=\"bodyweight-step-up\">Bodyweight Step-Up<\/h3>\n<p>There\u2019s no reason that you can\u2019t dial down the difficulty on the step-up. Sure, working with a lower box will do the trick, but you can simply use your bodyweight as well.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=WCFCdxzFBa4\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How to do the STEP UP: technique and common mistakes\" title=\"Play video &quot;How to do the STEP UP: technique and common mistakes&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=WCFCdxzFBa4<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=WCFCdxzFBa4\" title=\"How to do the STEP UP: technique and common mistakes\" target=\"_blank\" rel=\"noopener\">How to do the STEP UP: technique and common mistakes (https:\/\/youtube.com\/watch?v=WCFCdxzFBa4)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Bodyweight-only step-ups are a great <a href=\"https:\/\/barbend.com\/best-way-to-warm-up-before-lifting-weights\/\">general warm-up<\/a> to get your heart going while also mobilizing your hips. Give them a shot before you dive into your next leg day.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor5step-up-alternatives\"><a id=\"5\" class=\"linkj\"><\/a>\r\nStep-Up Alternatives<\/h2>\n<p>The step-up is just one of many, many different <a href=\"https:\/\/barbend.com\/unilateral-leg-exercises\/\">unilateral leg exercises<\/a>. If they aren\u2019t your jam, give these alternatives a shot instead.<\/p>\n<h3 id=\"walking-lunge\">Walking Lunge<\/h3>\n<p><a href=\"https:\/\/barbend.com\/lunge-benefits\/\">Lunges<\/a> add a dynamic element to the step-up by forcing you to cover significant distance while also torching your quads. You\u2019ll generally find that lunges tax your cardiovascular system more than step-ups, depending on your cadence and the number of steps you take.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=RqimDHU-tkg\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Lunge Guide | How To, Variations, Benefits, and More\" title=\"Play video &quot;Lunge Guide | How To, Variations, Benefits, and More&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=RqimDHU-tkg<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=RqimDHU-tkg\" title=\"Lunge Guide | How To, Variations, Benefits, and More\" target=\"_blank\" rel=\"noopener\">Lunge Guide | How To, Variations, Benefits, and More (https:\/\/youtube.com\/watch?v=RqimDHU-tkg)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>You can <a href=\"https:\/\/barbend.com\/lunge\/\">perform lunges<\/a> unweighted for general warm-up purposes, or hold a weight to replace step-ups entirely.<\/p>\n<h3 id=\"glute-pushdown\">Glute Pushdown<\/h3>\n<p>If you want to get creative, you can repurpose an <a href=\"https:\/\/barbend.com\/worst-gym-machines\/\">assisted pull-up machine<\/a> to replicate the motion of the step-up; just in reverse.&nbsp;<\/p>\n<p>Think of the glute pushdown as an inverse of the step-up. Instead of elevating your body by pressing against a stable surface, you use your legs to push down on a moving platform.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=DOr_uTC3Ftg\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How To PROPERLY Glute Pushdown (On Assisted Pull-Up Machine)\" title=\"Play video &quot;How To PROPERLY Glute Pushdown (On Assisted Pull-Up Machine)&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=DOr_uTC3Ftg<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=DOr_uTC3Ftg\" title=\"How To PROPERLY Glute Pushdown (On Assisted Pull-Up Machine)\" target=\"_blank\" rel=\"noopener\">How To PROPERLY Glute Pushdown (On Assisted Pull-Up Machine) (https:\/\/www.youtube.com\/watch?v=DOr_uTC3Ftg)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>The glute pushdown is fantastic if step-ups feel good on your legs and you enjoy the movement pattern, but may not have the balance or cardiovascular capacity to really work hard on the exercise.&nbsp;<\/p>\n<h3 id=\"single-leg-leg-press\">Single-Leg Leg Press<\/h3>\n<p>The <a href=\"https:\/\/barbend.com\/news\/how-to-train-bodybuilding-while-cutting\/\">physique-minded<\/a> might want to try out a single-legged leg press instead of the standard step-up. You\u2019ll find that it works all of the same muscles, but does give your core and cardio a bit of a breather.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=1qJbN-XFFMw\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Single Leg Leg Press\" title=\"Play video &quot;Single Leg Leg Press&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=1qJbN-XFFMw<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=1qJbN-XFFMw\" title=\"Single Leg Leg Press\" target=\"_blank\" rel=\"noopener\">Single Leg Leg Press (https:\/\/youtube.com\/watch?v=1qJbN-XFFMw)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>In exchange, you can really load up on heavy weights and burn your legs to a crisp one at a time. The single-leg leg press is phenomenal for bodybuilders or those who simply don\u2019t enjoy having to balance themselves on leg day.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor6muscles-worked-by-the-step-up\"><a id=\"6\" class=\"linkj\"><\/a>\r\nMuscles Worked by the Step-Up<\/h2>\n<p>The step-up doesn\u2019t work your body from head to toe, but it almost does. Here are some of the major muscles involved in the exercise.&nbsp;<\/p>\n<h3 id=\"quads\">Quads<\/h3>\n<p>Your quadriceps consist of several individual muscles that mainly function to extend, or straighten, the knee joint. This is why you\u2019ll find that <a href=\"https:\/\/barbend.com\/squat-variations\/\">all manner of squats<\/a>, lunges, or leg presses burn the front of your thighs.&nbsp;<\/p>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-149458\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354.jpg\" alt=\"Four people perform either jump squats or plyo box step-ups in a fitness studio.\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1963510354-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>The step-up is a great quad exercise because it puts those knee extensors in a prime position to perform work. Since you begin the movement with a flexed knee, you have to get yourself off the ground somehow; your quads are in the driver\u2019s seat.&nbsp;<\/p>\n<h3 id=\"glutes\">Glutes<\/h3>\n<p>Your gluteal muscles primarily extend your hip (think of exercises like the <a href=\"https:\/\/barbend.com\/hip-thrusts\/\">hip thrust<\/a> and <a href=\"https:\/\/barbend.com\/deadlift\/\">deadlift<\/a>). However, they\u2019re also put under a great deal of tension during the step-up, particularly through the middle of the movement.<\/p>\n<p>You\u2019ll also find that your glutes have a lot of work to do during the <a href=\"https:\/\/barbend.com\/news\/6-ways-eccentric-load-exercises\/\">eccentric portion<\/a> of every rep, as they\u2019re tasked with stabilizing your pelvis in space as you lower yourself down.&nbsp;<\/p>\n<h3 id=\"core\">Core<\/h3>\n<p>The step-up may not be an ab-focused exercise, but you should still expect it to challenge your core to some degree.<\/p>\n<p>Moving your torso in space will involve the musculature on the front and sides of your trunk to help keep you upright and rigid. You can <a href=\"https:\/\/barbend.com\/best-core-exercises\/\">think of your core as the framework<\/a> that enables your legs to generate force; if the frame is shaky, you can\u2019t take your legs to their limit.&nbsp;<\/p>\n<h3 id=\"upper-body\">Upper Body<\/h3>\n<p>This varies tremendously by what type of external resistance you\u2019re using (if any), but you can get some mild upper body stimulation during the step up as well.<\/p>\n<p>If you opt to hold a pair of dumbbells in each hand, your trapezius muscles will have to contract isometrically to stabilize your shoulder girdle, while your forearms <a href=\"https:\/\/barbend.com\/best-grip-exercises\/\">grip<\/a> the handles of each weight as hard as they can.<\/p>\n<p>Hold a kettlebell in front of your body in a goblet position and your upper back has to perform a similar role. These variations may not be enough to stimulate your upper body fully, but they can add some extra challenge.<\/p>\n<h2 id=\"sc-namejump-anchor7benefits-of-the-step-up\"><a id=\"7\" class=\"linkj\"><\/a>\r\nBenefits of the Step-Up<\/h2>\n<p>Step-ups have a lot to offer. Here are some of the many, many benefits you can expect if you implement them into your training plan.<\/p>\n<h3 id=\"targeted-leg-growth\">Targeted Leg Growth<\/h3>\n<p>Big <a href=\"https:\/\/barbend.com\/squat-vs-deadlift\/\">squats and pulls<\/a> are all well and good for growing your legs, but you should probably incorporate a few smaller, sharper tools to get the job done as well.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=3dSlukaADxw\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen\" title=\"Play video &quot;5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=3dSlukaADxw<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=3dSlukaADxw\" title=\"5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen\" target=\"_blank\" rel=\"noopener\">5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen (https:\/\/youtube.com\/watch?v=3dSlukaADxw)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Not only will step-ups hit your legs in a slightly different manner than most squats, but their unilateral nature allows you to really focus on contracting one quad or glute at a time for <a href=\"https:\/\/barbend.com\/hypertrophy\/\">maximal hypertrophy<\/a>.&nbsp;<\/p>\n<h3 id=\"helps-address-imbalances\">Helps Address Imbalances<\/h3>\n<p>Muscular or strength-based imbalances can wreak havoc on your performance. You may not notice discrepancies here if you exclusively train on two legs, but working with the step-up will expose any problems right away.<\/p>\n<p>Luckily, you can also use the step-up to treat the issue as well. Single-leg movements enable you to bring up a lagging limb by performing <a href=\"https:\/\/barbend.com\/how-to-increase-strength\/\">more sets, reps, or using a heavier weight<\/a> as needed.&nbsp;<\/p>\n<h3 id=\"trains-your-balance\">Trains Your Balance<\/h3>\n<p>If you\u2019re interested in developing your balance or <a href=\"https:\/\/barbend.com\/activate-central-nervous-system\/\">bodily coordination<\/a>, the step-up is a fantastic starting point. The beauty of the movement lies in how easily you can crank up (or dial down) the difficulty by adjusting the height of whatever surface you\u2019re stepping onto.<\/p>\n<p>A higher step elongates the <a href=\"https:\/\/barbend.com\/partial-vs-full-range-motion\/\">range of motion<\/a> and asks more of your core as you lower yourself back down. A low step is great for teaching newcomers how to balance unevenly and then apply force through one leg at a time.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor8who-should-do-the-step-up\"><a id=\"8\" class=\"linkj\"><\/a>\r\nWho Should Do the Step-Up<\/h2>\n<p>Step-ups bring forward all the best parts of unilateral training while also being plenty relevant for the average gymgoer, dedicated bodybuilder, and rank beginner alike. If you fall into one of these camps, consider adding the step-up to your routine.&nbsp;<\/p>\n<h3 id=\"beginners\">Beginners<\/h3>\n<p>Those <a href=\"https:\/\/barbend.com\/beginners-guide-to-the-gym\/\">brand-new to the weight room<\/a> can benefit a great deal from adding an exercise like the step-up to their routine. You\u2019ll generally find that step-ups challenge you in a variety of different ways, without going <em>too <\/em>hard at your strength or <a href=\"https:\/\/barbend.com\/conditioning-strength-athletes-cardio\/\">cardiovascular capacity<\/a>.<\/p>\n<p>As such, they\u2019re a wonderful all-around lower body fitness-builder. Give them a shot if you want to bring up your cardio, leg strength, and balance all at once.<\/p>\n<h3 id=\"bodybuilders\">Bodybuilders<\/h3>\n<p>Improving your physique is all about finding <a href=\"https:\/\/barbend.com\/bodybuilding-exercises-for-each-muscle\/\">the right tool for the job<\/a>. You might want a single-leg exercise in your bodybuilding routine, but simply don\u2019t have the room to perform walking lunges or lack access to a leg press station.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=_1U9H_2luY8\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"What Most Lifters Get WRONG About Progressive Overload\" title=\"Play video &quot;What Most Lifters Get WRONG About Progressive Overload&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=_1U9H_2luY8<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=_1U9H_2luY8\" title=\"What Most Lifters Get WRONG About Progressive Overload\" target=\"_blank\" rel=\"noopener\">What Most Lifters Get WRONG About Progressive Overload (https:\/\/youtube.com\/watch?v=_1U9H_2luY8)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p><b><em>[Read More: The&nbsp;<a href=\"https:\/\/barbend.com\/best-quad-exercises\/\" target=\"_blank\" rel=\"noopener\">Best Quad Exercises<\/a>&nbsp;and Quad Workouts for Muscle Gain]<\/em><\/b><\/p>\n<p>The step-up can be performed just about anywhere and makes for a great leg-builder if you have access to weights as a form of <a href=\"https:\/\/barbend.com\/progressive-overload\/\">progressive overload<\/a>.<\/p>\n<h2 id=\"get-to-stepping\">Get to Stepping<\/h2>\n<p>If you\u2019re looking to shape up your legs, the step-up should be your go-to. The best part about the step-up is that you can make it <a href=\"https:\/\/barbend.com\/how-to-use-rpe-scale-strength-training\/\">as easy or as difficult<\/a> as you need it to be.<\/p>\n<p>Brand new to exercise? Grab a low box around shin height and work on your steps. Familiar with working out and on the prowl for a reliable single-leg exercise? Get some weights and step up onto a higher box. You\u2019ll <a href=\"#\" data-mcu=\"true\" data-mcu-410=\"true\">feel the burn<\/a> in no time. The step-up is good for just about any gym goal, so there\u2019s no good reason to not give it a go.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor9faqs\"><a id=\"9\" class=\"linkj\"><\/a>\r\nFAQs<\/h2>\n<p>Have some questions before you take your first step with the step-up? No worries. Keep reading to find your answers.<\/p>\n<div class=\"faqs\"><h4><span>Do I have to use weights with the step-up?<\/span><\/h4><p>Not necessarily! The step-up is a great calisthenics movement, particularly for beginners or those coming back from a break from exercise. As you become more comfortable with the movement, you can gradually raise the height of the surface you step to before adding weight.<\/p>\n<h4><span>Which leg do I use first during the step-up?<\/span><\/h4><p>It doesn\u2019t matter all that much. That said, if you want to really focus on balancing your leg strength and size, you can start sets of step-ups with your non-dominant leg. This will ensure you have ample energy to perform quality repetitions when they matter most.<\/p>\n<\/div> <script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Do I have to use weights with the step-up?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p>Not necessarily! The step-up is a great calisthenics movement, particularly for beginners or those coming back from a break from exercise. As you become more comfortable with the movement, you can gradually raise the height of the surface you step to before adding weight.<\\\/p>\\n\"}},{\"@type\":\"Question\",\"name\":\"Which leg do I use first during the step-up?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p>It doesn\\u2019t matter all that much. That said, if you want to really focus on balancing your leg strength and size, you can start sets of step-ups with your non-dominant leg. This will ensure you have ample energy to perform quality repetitions when they matter most.<\\\/p>\\n\"}}]}<\/script>\n<p><em>Featured Image: Drazen Zigic \/ Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can train your legs in a variety of ways. Squat, pull, lunge, thrust, work on two legs; balance on one. When you lace up your cross-trainers to hit the gym and build your wheels, the movements that go into your routine strongly determine the results you\u2019ll get.&nbsp; If you\u2019re looking for a single-leg exercise that\u2019s beginner-friendly (but&#8230;<\/p>\n","protected":false},"author":201,"featured_media":168792,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[],"tags":[19758],"class_list":{"0":"post-168738","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"tag-parent-topic-strength-exercise","8":"entry"},"wppr_data":{"cwp_meta_box_check":"No"},"acf":{"breadcrumb_type":"default","breadcrumbs":null,"breadcrumb_title_override":""},"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/168738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/201"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=168738"}],"version-history":[{"count":8,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/168738\/revisions"}],"predecessor-version":[{"id":303553,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/168738\/revisions\/303553"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/168792"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=168738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=168738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=168738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}