Step Up
Complete guide to Step Up. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Step Up
Stand in front of a sturdy box or step with your feet shoulder-width apart.
Engage your abs and take a breath.
Step up with one foot, placing it flat on the surface.
Drive through that heel to lift yourself up and bring your other foot up to meet it and exhale.
Step back down with the same foot you led with and breathe in.
Once finished training one side, lead with the other foot for the same number of reps.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |