Bench Step Ups
Compound exercise · quad dominant
How to do it
- Place one foot fully on a stable bench or step.
- Drive through the front foot until you are standing securely on top.
- Lower yourself back down slowly and stay controlled on the working leg.
Muscles involved
- quadriceps
- 70
- glutes
- 60
- hamstrings
- 40
- hip abductors
- 20
- hip flexors
- 10
- calves
- 5
- abdominals
- 5
At a glance
- Type
- Compound exercise
- Movement pattern
- quad dominant
- Equipment
- flat bench
- Alternatives
- chair, stairs
- Optional
- dumbbells, barbell, water bottles, stones, weighted vest, loaded bag
- Variations
- left leg, right leg, both legs, left leg added weight, right leg added weight, both legs added weight
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.