What is Step Up?

A Step Up is a unilateral leg exercise where you step onto a stable elevated surface and drive through the front foot. It mainly targets the quadriceps and glutes while also engaging hamstrings and calves. Difficulty level: Easy, suitable for beginners and rehab-focused training.

How to Do Step Up

  1. Set up: Stand facing a stable platform about knee height; place one foot flat on it and the other foot flat on the floor for balance.
  2. Align posture: Keep a tall spine, open chest and neutral pelvis; lean slightly forward to shift weight onto the front leg before initiating the drive.
  3. Brace core: Inhale and brace your core tightly to protect the lower back and to transfer force efficiently through the working leg.
  4. Drive through: Push predominantly through the heel and toes of the elevated foot, extending the knee and hip while minimizing assistance from the back leg.
  5. Squeeze glutes: At the top, fully extend the hip and squeeze the glute of the working leg, holding briefly to reinforce stability and control.
  6. Controlled descent: Slowly lower back to the starting position with control, keeping the front leg dominant; repeat prescribed reps then switch sides.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Place one foot flat on a stable elevated surface, ideally knee height, the other foot flat on the floor.

Keep a tall posture, and lean slightly forward so you can shift most of your weight to the front leg.

Grip with your toes and try to drive your front foot downward, creating tension throughout that leg.

Inhale, brace your core, and push through the elevated leg. Squeeze the glutes to help you stablilise.

Pause at that top, and then try to control the descent. Repeat for repetitions and then switch sides.

Try to limit the use of the back leg.

Movement Group

Legs

Required Equipment

Jump Platforms

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Step Ups?

Step Ups build unilateral leg strength, improve balance and coordination, and strengthen quadriceps, glutes, hamstrings and calves. They also translate to better stair-climbing and running performance and are low-impact, suitable for beginners and rehab when done with proper form.

What common mistakes should I avoid when doing Step Ups?

Avoid pushing primarily with the back leg, leaning excessively forward, letting the knee collapse inward, using too-high a step, or moving too quickly. Focus on driving through the front foot, maintaining a tall torso, knee alignment, and controlled tempo.

How do I progress or modify Step Ups?

To progress, increase step height, add dumbbells or a weighted vest, perform slower eccentrics or explosive step-ups. To modify, use a lower platform, hold onto support, reduce range of motion, or do assisted step-ups until strength and balance improve.