Bodyweight Step-Up: How-to, Tips & More
The Bodyweight Step-Up is a beginner compound exercise for your quads. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
How to do the Bodyweight Step-Up
- Stand facing a sturdy step, box or chair.
- Step one foot fully onto it.
- Drive through that foot to stand up on it.
- Step down slowly, then switch legs after the set.
Bodyweight Step-Up tips
- Push only with the top leg.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Bodyweight Step-Up alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Bodyweight Step-Up work?
The Bodyweight Step-Up mainly works your quads, with help from your glutes and hamstrings.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight Step-Up good for beginners?
Yes. The Bodyweight Step-Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bodyweight Step-Up?
You need bodyweight.
Add Bodyweight Step-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon