Rucking Revolution

STEP-UP

PURPOSE

Step-ups build unilateral leg strength and improve balance, targeting the quadriceps, glutes, and hamstrings.

Primary muscles: quadriceps, glutes, hamstrings, core

Equipment: bench or platform, dumbbells, barbell

Difficulty: beginner

PROGRESSIONS

  1. Low step-ups (short platform)
  2. Standard step-ups (knee height)
  3. High step-ups (above knee height)
  4. Dumbbell step-ups
  5. Barbell step-ups
  6. Lateral step-ups (side to bench)
  7. Step-ups with knee drive at top

STEP-BY-STEP TECHNIQUE

  1. Stand facing bench or platform, feet hip-width apart
  2. Place entire foot firmly on bench
  3. Drive through heel to lift body onto bench
  4. Bring trailing foot up to meet leading foot
  5. Step back down with control, leading with same foot
  6. Keep torso upright throughout movement
  7. Alternate legs or complete sets on one side

COMMON MISTAKES

  • Pushing off with back foot instead of stepping up
  • Leaning forward excessively
  • Not placing entire foot on bench
  • Using momentum to swing up
  • Letting knee cave inward on stepping leg
  • Stepping down too quickly without control

EXERCISE DEMONSTRATION

Person performing dumbbell step-up: entire foot on bench, driving through heel to lift body, torso upright
Person performing dumbbell step-up: entire foot on bench, driving through heel to lift body, torso upright

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

0 sets