Bodyweight Step-ups
A functional lower-body exercise involving stepping onto an elevated surface using only bodyweight, building leg strength, balance, coordination, and everyday movement power.
ADVANCED
Barbell Lateral Step-Up
Barbell Lateral Step-Up provides leg strength for better balance and to reduce weaknesses that limit bilateral leg strength. It improves hip stability and stresses knee extension in the most mechanically difficult range.
Demonstration Video
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Target Muscles
Instructions
- Place any one foot on a bench adjacent to the body, firmly rest your other foot on the ground. Lay the barbell on your upper back, pulling the bar down and squeezing your shoulder blades together for stability.
- Explode up, pushing the bent leg, straightening the leg and lifting the whole body. Always keep your heel on the surface of the bench. Step down and return to the starting position.
Tips
- Most of your weight should be placed on the working leg, don't use your supporting leg to help you up.
- Push your shoulders back and keep your chest up throughout the exercise. Don't let the weight pull you forward.
Alternative Exercises
Dumbbell Step-Up
Dumbbell Step-Up is a multi-joint exercise that activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors.
Dumbbell Alternating Step-ups
A unilateral lower-body exercise performed with dumbbells to increase resistance, building leg strength, balance, coordination, and functional power through controlled step-up repetitions.
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