Bodyweight Alternating Step-ups
A unilateral lower-body exercise where you step onto an elevated surface one leg at a time, building leg strength, balance, coordination, and functional power without external weight.
BEGINNER
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.
Demonstration Video
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Target Muscles
Instructions
- Stand in front of the riser at the height of 8 to 12 inches from the ground. Keep your arms at your sides and begin the exercise by stepping on the riser with one foot.
- Push off with your front foot and straighten your knee, fully standing. Then, slowly lower yourself back to the starting position. Repeat for the desired number of repetitions.
Tips
- If you're having trouble pushing off with just your front foot, consider pulling up your back toes. This will put the weight on the heel and keep you from pushing off the ball of your foot.
- If you want to put more emphasis on pumping with one leg over the other, complete all reps on one side before switching to the other.
- Don't lean forward to start moving. Lean forward through your front foot, push off your forefoot, control your eccentric, step back, and repeat.
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.
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