How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the step up in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Step Up: how to do it and muscles worked

The step up mainly works your quadriceps and glutes. You need dumbbells.

Muscles worked

Main

How to do the step up

1
Stand facing a sturdy bench or box with a dumbbell in each hand at your sides. Place one foot fully on the bench so your knee is about 90 degrees.
2
Press through the heel of your top foot to stand up onto the bench, bringing your other knee up. Keep your torso upright and avoid pushing off the back foot.
3
Lower slowly over 2 to 3 seconds back to the floor, breathing in as you step down and out as you rise.

Form tip: Do not use the trailing leg to push off; make sure the bench is stable, and finish all reps on one leg before switching.

Common questions

Which muscles does the step up work?: The step up mainly works your quadriceps and glutes.
What equipment do I need for the step up?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the step up in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.