Butt and Thigh Exercises: The Step-Up

The step-up is a butt and thigh exercise that really focuses on the big lower-body muscles. As you’ll see in the video, you can do this exercise using just your bodyweight or add resistance by holding a set of dumbbells.

The Set-Up

• To begin the step-up, stand directly in front of a raised platform. A bench, sturdy chair or stair step will work. Obviously, the higher the platform the more difficult the movement will be.
• Ideally, you want to keep your thigh parallel to the floor, where your knee is even with your hip. Any higher and you increase stress on the knees.
• Place one foot up on the platform. If the platform isn’t big enough to support your entire foot, make sure your heel is resting on the platform.

Performing The Step-Up

• Take a deep breath in through the nose.
• Begin the exercise by pressing through the heel of the raised foot. Keep pressing up until your leg is nearly straight.
• Begin pressing your body up with the raised leg.
• Exhale through the mouth as you push up.
• Pause at the top to maintain balance.
• Do not place the opposite foot down on the bench. Just touch the toe on the bench and then slowly – under control – lower yourself back to the floor.
• Inhale through the nose as you lower your body.
• Pause briefly at the bottom and repeat the movement.

Technique Tips

• Avoid pushing off with the support leg. If you are unable to lift yourself up onto the bench without pushing off, choose a lower platform.
• One simple way to increase the difficulty of the step-up is to hold a set of dumbbells in your hands. When transitioning from bodyweight step-ups to dumbbell step-ups, use a lower platform until you are able to perform the dumbbell exercise with perfect form and balance.