About The Step Up Exercise

The bench step up exercise is a great way to get the heart rate going while strengthening the muscles of the lower extremity – particularly the quadriceps and buttocks. Advanced trainees can increase the difficulty by holding dumbbells or by placing a barbell across their upper back (I recommend holding dumbbells). As for the bench position, knee-level is ideal. The lower the bench, the easier the repetitions will be to complete.

Video Demonstration

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Exercise Instructions

1. Either grasp the dumbbells with arms extended or position an appropriately weighted barbell behind your shoulders as in a barbell squat exercise.
2. Step up onto the bench with your left leg while ensuring that the knee does not bent beyond a 90 degree angle.
3. Exhale, drive the bottom of the left foot against the top of the bench, extend the knee and step up until both feet are atop the bench. Steps 2 and 3 are completed as one simultaneous motion.
4. Inhale and step down with the left foot, then follow with the right.
5. Repeat until the desired number of repetitions are completed.
6. Switch the lead leg and repeat steps 1 to 5.

Variations

Standing further back while performing the bench step up exercise and taking a longer step will simulate a lunge-type movement and will trigger more involvement from the glutes (buttocks).