The stepup is a great all-around exercise for the lower body. It is perfect for all exercisers since it can be modified for anyone, whether you have just started exercise or have been training for years. It has a low risk of injury and, with a few adjustments, offers a good cardio workout, strength workout, or balance workout.


Place right foot on the middle of step/box. Step up pushing through the heel, as you balance your body
for 1-2 seconds on the right leg (the left foot can touch down for balance if needed). Step down with your left leg first
and continue down with your right. Alternate lead leg; if you step up with right leg on the first rep, step up with left on
the second repetition.


10-12 reps for 3 sets. Increase weight once you can do more than the suggested reps before
reaching muscular fatigue.


One of the benefits of the step-up exercise is the number of variations that make the exercise easier or harder with some simple adjustments. Adjust the height of the step to make the exercise easier — with a low step — or harder — with a tall step. Hold dumbbells in your hands or a barbell across your back to add weight to your step-up and increase the resistance. Turn the movement into a lateral step-up by facing forward and stepping up to the side. Using dumbbells, add a bicep curl, shoulder press, or both to the step-up.

Common Mistakes

Using dumbbells, add a bicep curl, shoulder press, or both to the step-up.

Target Muscles

Quads, Glutes, Hamstrings.


Try movement without weight, and then add weight once you feel comfortable performing the exercise.