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Quads

Kettlebell Step Up

The Kettlebell Step Up is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 18% and quads (vastus medialis) 18%.

Level: BeginnerEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Hold a kettlebell in each hand by the handle and stand facing a box about knee height.
  2. Plant one whole foot on the box.
  3. Drive through the heel on the box and stand up tall on it.
  4. Step the other foot down first, lowering under control, then the lead foot.
  5. Complete all reps on one side, then switch.

Tips

  • Squeeze the handles and keep the shoulders set so the bells stay close.
  • Stand fully tall on top before stepping down.

Common mistakes

  • Letting the kettlebells swing into the box.
  • Springing off the bottom foot.
  • Leaning far forward over the box.

Muscles worked by the Kettlebell Step Up

  • Gluteus maximus Primary22%
  • Quads (vastus lateralis) Primary18%
  • Quads (vastus medialis) Primary18%
  • Gluteus medius Secondary12%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Adductors Stabilizer4%
  • Calves (soleus) Stabilizer4%
  • Obliques Stabilizer3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Kettlebell Step Up alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Kettlebell Step Up work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.

Is the Kettlebell Step Up good for beginners?

Yes. The Kettlebell Step Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Kettlebell Step Up?

For example the Barbell Step Up, Dumbbell Step Up and Smith Machine Step Up. They train mostly the same muscles, some with different equipment.

How do you make the Kettlebell Step Up harder?

Add weight or reps, or move on to the Barbell Step Up and Peterson Step Up.

Sources

  • Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)

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