Legs · Compound

Step-Up

A single-leg step onto a box that builds strength and balance.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Hamstrings
EQUIPMENT
Dumbbell, Box
LEVEL
Beginner
REPS
8-12
TEMPO
2-0-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand in front of a box or bench about knee height, holding dumbbells.

  2. Place one whole foot on the box.

  3. Drive through that heel to stand on the box without pushing off the back foot.

  4. Step down under control and repeat.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle toes.
  • Too short a stance; take a step long enough to keep the front heel down.
  • Pushing mainly off the back leg; drive through the front heel.

TIPS

  • Keep the torso tall and lower straight down, like an elevator.

QUESTIONS

Which muscles does Step-Up work?

The main muscle is Quads, Glutes. It also works Hamstrings.

How many reps should I do?

FORGE suggests 8-12 reps for Step-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Step-Up?

These train the same muscles: Bulgarian Split Squat, Reverse Lunge, Single-Leg Leg Press.