Step up

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 11

Description: Stand with a box or bench in front of you. Exhale as you step up onto the box with your right foot, keeping your torso upright. Follow with your left foot, bringing both feet together on the box. Inhale as you step down from the box with your right foot. Follow with your left foot, bringing both feet together on the floor. Alternate starting legs and repeat until you reach the desired number of repetitions.

Exercise ID: 00379

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Ensure that your entire foot is placed on the bench or step to promote stability and balance.
Controlled Movements: Ascend and descend in a slow, controlled manner to maximize muscle engagement and minimize the risk of injury.
Engage Core Muscles: Keep your core tight throughout the exercise to maintain balance and support your lower back.
Even Reps: Perform an equal number of repetitions on each leg to ensure balanced muscle development.
Use Your Arms for Balance: While stepping up, you can swing your opposite arm to help maintain stability. This mimics a natural walking motion and can keep you steady.
Incorporate Weights Gradually: Start with body weight and once comfortable, add weights like dumbbells or a barbell to increase intensity.
Focus on Heel Drive: Drive through your heel as you step up. This helps to engage your glutes and hamstrings more effectively.
Mirror Movement: Perform the exercise in front of a mirror to monitor and correct your form in real-time.
Step Height: Adjust the height of the step or bench according to your fitness level. Higher steps increase difficulty but should not compromise form.
Mental Focus: Concentrate on the working leg (the leg on the bench/step) to ensure it's doing most of the work, not the trailing leg.
Foot Alignment: Keep your knees aligned with your toes and avoid letting them cave inward or bow outward during the movement.
Smooth Transition: Keep the transition between legs as smooth as possible to maintain rhythm and efficiency in your motion.

Exercise overview

Exercise tips and tricks

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