Single Leg Step Up

A compound unilateral leg movement where you step up onto a bench or elevated surface using primarily one leg. Develops single-leg strength and coordination without external load.

Instructions

1. Stand facing a bench or step that reaches approximately knee height.
2. Position yourself approximately 12 inches away from the bench.
3. Place one foot on top of the bench, maintaining a flat foot position.
4. Drive through the heel of the stepping leg, pushing your body upward.
5. Extend your hip and knee, stepping up to a full standing position on the bench.
6. Allow your trailing leg to remain unsupported or step up fully if needed.
7. Step back down to the starting position in a controlled manner.
8. Complete all repetitions on one leg before switching to the other side.

Tips

• Choose a bench height that challenges you while maintaining proper form.
• Drive through your heel to maximize glute and quadriceps engagement.
• Maintain an upright torso throughout the movement.
• Control the eccentric (stepping down) phase for increased time under tension.
• Can be loaded with dumbbells in each hand for added difficulty.
• Perform 8-12 reps per leg for optimal strength development.
• This movement translates well to real-world activities like climbing stairs.