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Quads

Step Up

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

Also known as: box step up, weighted step up

Level: BeginnerEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time
Step Up demonstration

How to do it

  1. Hold a dumbbell in each hand and face a box or bench about knee height.
  2. Put one foot flat on the box with the whole sole in contact.
  3. Push through the heel on the box and stand up straight on top.
  4. Step the other foot back down slowly, keeping the lead foot on the box.
  5. Complete all reps on one leg before switching.

Tips

  • Keep the chest up and a slight forward lean at the start.
  • Control the lowering instead of dropping to the floor.

Common mistakes

  • Hopping off the floor foot.
  • Rounding the back as you lean forward.
  • Knee on the box drifting inward.

Muscles worked by the 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.

Step Up alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Step Up work?

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

Is the Step Up good for beginners?

Yes. The 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 Step Up?

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

How do you make the 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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