← Exercise LibraryFoot planted Stand up
Step-Up
Also written as Step ups holding DBs, Step ups w/ medicine ball, Step ups
What it trains
quadriceps, gluteus maximus
Also: hamstrings, calves, core
Equipment
box or bench, dumbbells or medicine ball as prescribed
Setup
- Stand facing a box or bench at roughly knee height.
- Hold the prescribed load at the sides or at the chest.
Execution
- 1.Place one whole foot on the box.
- 2.Drive through that foot to stand up on the box, keeping the torso upright.
- 3.Step back down under control with the same leg leading, then repeat or alternate as prescribed.
Breathing
Exhale as you drive up, inhale as you step down.
Form cues
- Whole foot on the box, not just the toes.
- Drive through the top leg — do not push off the bottom foot.
- Control the way down; that is where the work is.
Common mistakes
- Pushing off the trailing foot to get up.
- Letting the front knee cave inward.
- Dropping off the box instead of lowering under control.