ZULTA
NL Join the waitlist

Quads

Peterson Step Up

The Peterson Step Up is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: quads (vastus medialis) 25%, quads (vastus lateralis) 19% and gluteus maximus 14%.

Level: IntermediateEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Stand with one foot on a low step about 10 to 15 cm high, the other foot hanging beside it, holding light dumbbells at your sides.
  2. Rise onto the ball of the foot on the step and push that knee forward over the toes.
  3. From this position, lower the heel back onto the step while straightening the knee, lifting the free foot off the floor.
  4. Lock the knee fully at the top, then bend it forward again and rise onto the ball of the foot to lower.
  5. Finish all reps on one leg, then switch.

Tips

  • The work happens in the last part of knee extension: focus on straightening the knee fully.
  • Keep the movement small and controlled.

Common mistakes

  • Using a high box so it becomes a normal step up.
  • Pushing off the free leg.
  • Letting the knee drift inward as it moves forward.

Muscles worked by the Peterson Step Up

  • Quads (vastus medialis) Primary25%
  • Quads (vastus lateralis) Primary19%
  • Gluteus maximus Secondary14%
  • 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.

Heel raised, knee travelling far forward: quad dominant. Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Peterson Step Up alternatives

Same equipment

Different equipment

Easier

No equipment

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Peterson Step Up work?

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

Is the Peterson Step Up good for beginners?

The Peterson Step Up is rated intermediate. If you are new, learn the Box Step Down first and build up from there.

What is a good alternative to the Peterson Step Up?

For example the Box Step Down, Poliquin Step Up and Barbell Step Up. They train mostly the same muscles, some with different equipment.

Sources

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

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist