Step-Up
Stepping onto a box or sturdy chair — a simple single-leg exercise that builds real-world leg strength.
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Muscles worked
Also works
- Equipment
- Bodyweight, Step, box or sturdy chair
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the step-up
- 1Stand facing a step or sturdy box at about knee height.
- 2Place one whole foot on top.
- 3Push through that foot to stand up on the box, bringing the other foot up.
- 4Step back down with control and repeat; switch legs after the set.
When to pick it: Pick it for single-leg strength at home. Hold dumbbells once bodyweight is easy.
Form cues
- Drive through the top heel
- Don’t push off the bottom foot
- Control the way down
Common mistakes
- Box too high, so you lean and swing
- Pushing off the back leg
- Knee caving in
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.