Step-up
How to do it
Starting position
- Stand in front of the box with your feet hip-width apart.
- Place one foot in the center of the box.
- Place both hands lightly on your waist.
- Keep your gaze fixed straight ahead.
Movement
- Shift your weight onto the foot on the box.
- Lean your torso slightly forward and stand up.
- Place your other foot next to it on the box.
- Lower the foot that stepped up to the floor first.
Breathing
Exhale as you step onto the box and inhale as you step down.
Trainer tips
- Step up using only the strength of your lead leg
- Place your whole foot on the box
Cautions
- If your knee caves inward, it strains the joint, so align it with your toes.
- If you put your weight down abruptly when stepping off the box, you can injure your ankle, so land softly.
- Jumping up using momentum from the back leg
- Rounding the lower back because the box is too high
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Abs |
| Equipment |  Box or step Flat bench |
| Movement pattern | Lunge |
| Rep range | 10–15 reps (one side at a time) |
19 similar exercises
Representative exercise: Step-up
- Bodyweight Step over Box
- Stair-up (Demo 2)
- Stair Climb
- Bodyweight Step-Up
- Dumbbell Step-Up
- Kettlebell Step-Up
- Dumbbell Step over Box
- Cable Step-up
- Band Step-Up
- Smith Step up
- High Box Step-up
- Step-Up on Box
- Step-Up on Chair
- Bodyweight Step-Up on Stepbox
- Dumbbell Single Leg Step-Up
- Dumbbell Step-up (VERSION 2)
- Cable Unilateral Step-up
- Step-up on Chair (VERSION 2)
- Barbell Step-Up
Related exercises
Bodyweight Lateral Step-upHarderStep-up opposite elbow to knee twistHarderBodyweight Reverse LungeSimilar exerciseDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.