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Illustration of the Bodyweight Step-Up: Slow eccentric - tap the floor with the toe, do not crash down.
compound · Lunge

Bodyweight Step-Up

Bodyweight Step-Up is a compound lunge movement for quads, using no equipment. It also works glutes. 3 sets of 15-20, 1 min rest.

Primary muscle
Quads
Equipment
None — bodyweight
Difficulty
Beginner
Sets and reps
3 × 15-20
Rest
60s
Force
push

How to do it

  1. 1
    Set up

    Any box, bench, or bottom stair at knee height.

  2. 2
    The cue that matters

    Slow eccentric - tap the floor with the toe, do not crash down.

  3. 3
    Work it

    3 sets of 15-20, resting about 1 minute between them. Both sides, same number of reps.

Muscles worked

Quads does most of the work. Glutes take the rest.

Quads exercisesglutes