How to do Step-up
- Main muscle
- Quadriceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Strength
Secondary muscles
How to do it
- 1
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- 2
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- 3
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- 4
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Home Bodyweight 3 Days
No equipment needed beyond a chair, a sturdy table and a mat. Good for members' off-site days or as a standalone starter plan. Sessions take 30-40 minutes.
General health · Beginner · Home · 3 days a week · 6 weeks
- Workout program
Glute Focus 4 Days
Two glute-dominant lower days, one glute/hamstring volume day and one upper day. Hip thrusts and RDLs anchor the plan. The most requested layout among female members, but suitable for anyone.
Muscle gain · Intermediate · Gym · 4 days a week · 10 weeks
- Workout program
Metabolic Circuit 3 Days
Each day is a six-station circuit with short transitions and 90 seconds between rounds. Heart rate stays high while muscle is maintained. Pair with a calorie deficit for fat loss. Sessions take 35-45 minutes.
Fat loss · Intermediate · Gym · 3 days a week · 6 weeks
- Workout program
50+ Low-Impact 3 Days
Joint-friendly machine and dumbbell work plus balance and posture drills. Aims to keep muscle and everyday strength (standing up, carrying, stairs). If only two days are possible, do A and B.
General health · Beginner · Gym · 3 days a week · 8 weeks