Step-Up

About the movement

A single-leg movement onto a bench or box. Step-ups build the quads and glutes with less spinal loading than squats, and they carry over to stairs and daily life.

How to do it

1. 1

   Stand facing a knee-high bench or box, holding a dumbbell in each hand.

2. 2

   Place your whole foot on the box and drive through it to stand on top.

3. 3

   Stand tall at the top without pushing off your back leg.

4. 4

   Step down under control and repeat on the same leg before switching.

Form tips

• •Keep your torso upright; leaning forward turns it into a hip exercise.
• •Drive through your heel and think push the world away.
• •The box should be high enough that your working knee bends near 90 degrees.