GlutesQuadsHamstringsDumbbellBodyweightbeginner
Step-Up
Step-ups are a functional unilateral exercise that builds glute and quad strength while improving balance. The higher the box, the more glute-dominant the movement becomes.
How to Perform
1
Stand in front of a knee-height box or bench, holding dumbbells at your sides.
2
Place one foot entirely on the box and drive up through that foot.
3
Stand tall on the box, fully extending the hip and knee.
4
Lower yourself slowly back to the ground — do not drop.
5
Complete all reps on one side before switching.
Common Mistakes to Avoid
Pushing off the back foot instead of driving through the front foot on the box.
Using a box that is too short to challenge the glutes.
Leaning forward excessively.
Muscle Activation
Glutes75%
Quads55%
Hamstrings20%
Variations
Lateral Step-UpWeighted Step-Up
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