Step-up
Also called Box step-up, Bench step-up
The step-up is a simple single-leg exercise. You place one foot on a bench and stand up on it, then step back down. Expect your quads and glutes to work hardest, with your hamstrings, calves and abs joining in. You can scale it by changing the height of the bench. Plant your whole foot on the bench and push with that leg, not with the back foot. Use a stable bench. After that, aim for the Bulgarian split squat.
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How to do it
- Stand in front of a stable bench and plant one foot fully on top.
- Straighten the leg on the bench to lift yourself, and do not push off the floor.
- Stand tall on the bench.
- Step back down with control and repeat, then switch legs.
Then repeat on the other side.
Form tips
- Plant one foot fully on the bench.
- Drive up with the bench leg, not the back foot.
- Stand tall on top, then lower back down with control.
Common mistake
- Pushing off the back foot instead of lifting with the bench leg.