quads · Dumbbell · Intermediate
Step-Up
The step-up is a single-leg exercise where the whole rep is driven by one glute. A higher box means more hip flexion and more glute work.
Why it's in a glute program: Single-leg glute strength that transfers to walking, running, and stairs.
How to do the step-up
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- 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.
- 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.
Form cues
- Whole foot on the box.
- Do not push off the bottom foot.
- Stand fully tall at the top.
Muscles worked
Primary: quads. Movement pattern: lunge. Equipment: dumbbell.
Programs that use the step-up
In Glute Max this exercise appears in 6 of the coach-built programs, including Home Glute Overdrive — 5 Day, Home Peach Project — 3 Day, Home Peach Starter — 3 Day. Every program shows the animated form guide above on the workout screen.
