Step up onto a raised platform by extending the lead leg to lift your body, primarily loading the quadriceps. Perform controlled ascending and descending repetitions with the same lead leg.
How to do the Bodyweight Step Up#
- Stand facing a stable, appropriately sized platform.
- Place the entire foot of your lead leg on the platform.
- Press through the heel and midfoot of the lead leg to lift your body until both feet are on the platform, keeping an upright torso.
- Step back down with the trailing leg first, returning to the start under control.
- Repeat for the desired number of repetitions, initiating each rep with the same lead leg.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors))
Common mistakes#
- Pushing off strongly with the trailing leg instead of the lead leg.
- Leaning the torso forward excessively while stepping up.
- Landing on the toes instead of placing the full foot on the platform.
- Allowing the lead knee to collapse inward during the step.
