Step Up

A lower-body strength exercise where you step up onto a bench or platform, emphasizing glutes and quadriceps with progressive overload potential.

Instructions

1. Stand facing a bench or step platform of appropriate height (typically 12-24 inches).
2. Place one foot flat on the bench, driving through that heel to step up and lift your body onto the bench.
3. Complete the step by bringing your other foot up to stand fully on the bench, maintaining upright posture.
4. Step down backward off the bench with one foot, lowering your body back to the starting position.
5. Repeat by stepping up with the same leg, or alternate legs with each repetition depending on your preference.

Tips

• Use a bench height that allows your front thigh to be approximately parallel to the ground at the starting position.
• Lead with the heel of your stepping foot to maximize glute engagement.
• Keep your torso upright throughout; avoid leaning forward excessively.
• Once mastered with bodyweight, hold dumbbells at your sides to increase resistance.
• This exercise works well with unilateral progression, completing all reps on one leg before switching.