Legs · Compound Exercise
Step-Up
The Step-Up is a compound exercise that primarily trains the Quads, with help from the Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bench / Bodyweight
Beginner
Muscles worked
Quads — primary
Glutes — assist
How to perform the Step-Up
1
Set up
Plant the full foot on the bench, no toe-curl.
2
Execute
Drive through the heel to stand tall on top.
3
Form check
Lower with control — don't push off the bottom leg.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
Our free generator builds a full week around movements like this — or browse ready-made splits.