Step-Up
Step-Up is a compound lunge exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Step-up with Knee Raise · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Clear a safe path for picking up and setting down the dumbbells.
- 2Use a controlled kick-up or a spotter for heavy pressing variations.
- 3Choose a step length and platform height that keep the working foot flat and the pelvis level.
- 4Use light support if balance would otherwise limit the target leg.
How to perform it
- 1Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
- 2Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
- 3Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Front foot stays rooted
- •Drop down, not just backward
- •Keep hips square
Common mistakes
- •Pushing mostly from the rear leg
- •Losing balance to chase load
- •Letting the front knee cave inward
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Dumbbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.