How To Do Step Ups

Step Ups Exercise

Step Ups are a great exercise to build primarily the glutes, hips and hamstring muscles as well as the quadriceps, calves and core muscles.

Step ups also develop balance and coordination. A high rep range is best for doing Step Ups.

Step Ups How To

  • Keep your body posture straight by tightening your core and glutes then place your right foot on top of a 50 centimeter plyometric box.
  • Step up on the box with your right leg while maintaining a tight and upright body posture. Bring up your left leg onto the box.
  • Step down with your right leg once again maintaining a slight bend and a tight, upright body posture. Bring down your left leg on the floor.
  • For the next rep, step up with your left foot on the box then bring up the right leg. Maintain a bend on your left knee and an upright body position.
  • Step down with your left leg and bring your right leg down.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Start out with a box the height of which is comfortable enough for you.

You can use a 25 centimeter box then progress to 50 centimeters when you have developed enough flexibility and strength in your hips, glutes, hamstrings and quadriceps muscles.

Make sure your entire foot is firmly on top of the box before stepping up and that the knee does not extend past your foot.

Maintain the slight bend on your leg to reduce the amount shearing forces on your knees.

A good technique to maintain an upright body posture throughout Step Ups is to look straight ahead during the exercise.

If you look down, your tendency will be to lean forward.

Variations: Dumbbell Step Ups, Box Step Ups, Barbell Step Ups

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Step Ups