Male

Step-up

Muscles involved

The Step-up is a fundamental unilateral exercise designed to strengthen your glutes and quadriceps using just your bodyweight. To build momentum safely, start with a lower platform that allows you to maintain clean posture and full control over your pelvis. As your strength and balance improve, you can progress by selecting a higher surface, always ensuring that your knee tracks smoothly over your toes. Focus on controlling the downward phase of the movement before challenging yourself with extra height. This methodical step-by-step approach guarantees consistent lower-body gains while protecting your joints and perfecting your form over time.

How to do it

1. Take a pair of dumbbells and stand with one side of your body next to a box. 2. Place your outside foot on the box, crossing it in front of your other leg. 3. Press your foot on the box and push your body upward until your legs are straight. 4. Lower in a controlled manner to the starting position and repeat before changing sides.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your torso upright during the entire movement. - Your knee should not pass your toes. - Press with your heel to return to the starting position.