Legs
Step Up
Stepping up onto a bench or box with a dumbbell in each hand. It builds your quads and glutes one leg at a time, in a move you already do every day on the stairs.
- Works
- Quads, glutes, hamstrings, core
- Equipment
- A pair of dumbbells and a bench, box or step
- Load
- Medium to heavy
How to do it
- 1Stand facing a bench or box with a dumbbell in each hand at your sides. Place one whole foot on top.
- 2Lean forward slightly and drive through the heel of your top foot to step up.
- 3Stand tall on top, bringing your back foot up beside it.
- 4Step down slowly, back foot first, then your working foot. Repeat on the same leg, or switch legs each rep.
Cues
- Whole foot on the box, not just your toes.
- Let the top leg lift you. No pushing off the bottom foot.
- Control the way down. Don't drop off the box.
Common mistakes
- Pushing off the back foot. Keep your bottom foot light. If you need a big push, the box is too high or the weights are too heavy.
- Box too high. Start with a height where your thigh is about parallel or lower when your foot is on top.
- Front knee caving in. Keep your front knee in line with your toes as you step up.
Forward lean: Some sets call for a forward lean. Tip your chest forward over your front thigh as you step up, back flat. It puts more of the work into your glutes. Standing tall keeps more of it on your quads.
Easier
Tiff's version uses a lower step. Going without the dumbbells works too.
Harder
Use a higher box, go heavier, or take 3 seconds to step back down.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
How high should a step up box be?
High enough that your thigh is about parallel to the floor when your foot is on top. For most people that's a regular bench. Start lower if you can't stand up without pushing off your bottom foot.
