What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Step up on chair bodyweight
The Step-Up is a functional lower-body exercise performed by stepping onto an elevated surface. It primarily targets the glutes and quadriceps while also challenging balance and core stability. It is widely used to improve unilateral strength and athletic performance.
Key Benefits
- Builds unilateral leg strength.
- Enhances balance and coordination.
- Supports athletic performance and running.
- Progresses naturally from Bodyweight Squats.
Instructions
- Keep your torso upright and position one foot next to the other
- Step forward with one leg and place it on the bench, then step up, placing both feet on the bench
- Then, return to the starting position and repeat
Tips
- Keep your torso straight and avoid bending forward
- Avoid letting your front knee cave inward, keep it aligned with your hip
- Avoid using momentum or making abrupt movements
Restrictions
Individuals with knee pain should adjust box height and avoid pushing off excessively with the trailing leg. Those with ankle instability must perform with caution. Keep an upright torso to protect the lower back. Beginners or individuals with low conditioning should start with a lower platform.
Common Mistakes to Avoid
- Pushing off the back leg.
- Leaning too far forward.
- Descending too quickly without control.
Target Muscle
Primary
Secondary
