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Bodyweight Step-Ups

Bodyweight Step-Ups trains 6 of the 18 muscle groups Full Coverage tracks: Quads 75%, Glutes 65%, Abductors (outer hip) 35%, Hamstrings 30%, Calves 30%, Adductors (inner thigh) 20%.

Accessory Level: Beginner Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Bodyweight Step-Ups - Start position
Start position
Bodyweight Step-Ups - Finish position
Finish position

How to do it

  1. Stand in front of a bench, box or sturdy step about knee height, hands on your hips.
  2. Place one whole foot on the step.
  3. Drive through that heel to stand up on the step.
  4. Step back down under control, then repeat on the same leg.
  5. Higher step, harder rep. Raise the height before you add weight.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Pistol Squat, it loads Abductors (outer hip) 35 points higher, Abs 25 points lower, Quads 15 points lower.

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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