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.
