The step up is an effective and functional exercise for the entire leg musculature. The movement sequence is similar to climbing stairs. The exercise mainly trains the front of the thigh (quadriceps) and the buttocks (gluteus), but also the back of the thigh (hamstrings).
Exercise
Step Up
Type: Unilateral
Rest: 150s
Equipment: Körpergewicht, Bank
Tutorial
1
Stand hip-width apart in front of a box or weight bench.
2
Position your left foot on the box. Your left knee is bent at a 90° angle and your right leg remains stretched out on the floor. This is your starting position.
3
Push up from your left leg until your knee joint is fully extended. Place your right foot next to your left foot on the box. Breathe out as you do so.
4
Step your right foot back onto the floor until you are back in the starting position. Your left foot remains on the box and your left knee joint is bent 90° again. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.
Tip
Make sure that the box is not too high for you. Your hips should always remain horizontal and not tilt to one side. Engage your core muscles throughout the exercise and keep your back straight and upright.
Make sure that the entire sole of your foot rests on the box and that you distribute your weight evenly on the sole of your foot.
TIP: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
—
Tertiary
—
Equipment
Body weight
Bench
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