Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Legs
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Step-Ups For Building Lower-body Strength

Why The Step-Up Is Key For Unlocking Strength Gains

Andrew Foster, C.S.C.S

Written by Andrew Foster, C.S.C.S

Last Updated onAugust 4, 2021

Step Up Workout

Step Up Workout

For those looking to develop lower body strength, there are a number of exercises that are considered essentials. A combination of squats, deadlifts, leg presses and lunges generally form the foundation for all lower body strength training.

In terms of the demand placed on the body and the potential benefits associated with regularly performing them, many argue that no other exercises compare.

However, this article will cover one of the best, and often neglected, strength building exercises for the legs – the step-up.

The step-up is a compound exercise meaning that multiple muscle groups are worked across a number of joints. More specifically, the step-up predominantly places a demand on the glutes and quadriceps (1), which control hip and knee extension, while also loading the hamstrings and calves as they stabilize the knee and ankle respectively. All multi-joint exercises, such as the step-up, have been found to greatly impact strength as well as develop proprioceptive capabilities – such as balance and coordination. (2)

On that note, the step-up is specifically useful for developing core strength and stability. Although we start and end the step-up with both feet in contact with the floor or box, the step-up is a unilateral or single limb exercise as only one leg drives the body up.

As a result of the instability associated with unilateral movements, the core must engage to a greater extent in order to stabilize the body throughout the movement. Over time, this core engagement will have a positive impact on one’s overall core strength and stability. (3)

In order to add resistance to the step-up and continue to build pure leg and core strength, there is a multitude of different gym equipment that can be used – barbells, dumbbells, kettlebells, resistance bands, and cables – to name a few.

The benefit of using a variety of equipment for the step-up is that we can move the load to other locations on the body thus providing subtle changes to the exercise. For example, the dumbbell step-up holds the weight by the side of the body whereas the barbell step-up places a load on the upper back.

Performing The Perfect Step-Up

1) – Setting Up The Step-Up

In order to complete the step-up, you will require a bench or box that is approximately knee height. The minimum requirement for the step-up is to ensure that the femur (upper leg) is parallel with the floor or lower.

It is vital to set up with a good amount of distance between you and the box and ensure that you place the feet slightly wider than the hip width. Once set up, bring one leg up and place the foot flat on the box keeping the toes pointing forward.

2) – Executing The Step-Up

Before completing a step-up, it’s important to lean forward slightly in order to shift body weight over the leading leg. Once in position, drive hard through the heel and avoid generating any force from the floor. All the power you generate should come from the front leg – not the back leg.

Brace the core hard as you step-up which will keep you more stable and facilitate efficient movement. Failure to engage the core (especially under resistance), can lead to excessive leaning, rounding, and injury. (4) Therefore, push the chest high and squeeze all the muscles of the trunk.

Step Ups
Step Ups

3) – Adding Resistance

To familiarize yourself with the requirements of the exercise, you may want to wish to start with bodyweight step-ups. From there, you can progress onto a resisted step-up which will add complexity, demand, and difficulty to the step-up. The most simple and practical way of adding resistance to the step-up is the use of dumbbells or kettlebells. For the dumbbell/kettlebell step-up, keep the arms extended throughout and pin the weight tight to the hips throughout. Alternatively, place the dumbbell in goblet position which simply involves pinning the weight tight to your chest.

4) – Step-Up Variations

There are other step-up variations that can be performed to increase demands and apply stress to the muscles in a different way. One simple variation involves moving diagonally as you step-up which will activate the hip adductors a lot more. A second variation would the lateral step-up which requires the individual to step-up laterally, or sideways. A final variation is the step-down which requires an advanced degree of core control and leg strength. 

5) – Programming a Leg Strength Session

As emphasized earlier, it’s vital to include the foundational lifts of squats and deadlifts when designing a leg strength session. Beyond that, it really comes down to personal preference for selecting accessory exercises but we must remember the importance of working all muscle groups of leg equally.

Here is what a standard leg strength session, incorporating step-ups, may look like. As you can see, the “non-negotiable” exercises of deadlift and squat are incorporated along with two accessory exercises that target opposing muscle groups. The dumbbell step-up focuses on glute/quad development whereas the dumbbell straight leg deadlift switches the focus to glute/hamstring development.

 

Exercise Sets x Reps
Barbell Deadlift 4 x 6
Barbell Back Squat 4 x 6
Dumbbell Step-Ups 4 x 12
Dumbbell Straight Leg Deadlift 4 x 12

Final Word

Although exercises such as the squat and the deadlift must be seen as crucial for progressing strength capability, it is certainly worth considering step-ups as an accessory exercise in an attempt to drive strength levels up. This is especially true for any individual who may be looking to advance their proprioceptive skill along with their leg strength.

References:

1. Simenz, Christopher J.; Garceau, Luke R.; Lutsch, Brittney N.; Suchomel, Timothy J.; Ebben, William P. (2012-12). “Electromyographical analysis of lower extremity muscle activation during variations of the loaded step-up exercise”. Journal of Strength and Conditioning Research. 26 (12): 3398–3405. doi:10.1519/JSC.0b013e3182472fad. ISSN 1533-4287. PMID 22237139.

2. Publishing, Harvard Health. “Balance & Mobility”. Harvard Health. Retrieved 2019-04-10.

3. CORE STABILITY TRAINING, Journal of Strength and Conditioning Research, 2007, 21(3), 979–985 

4. Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11-01). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Legs Training Workouts
Previous Post

Dave Bautista Announces Retirement From WWE After Wrestlemania 35

Next Post

Dana Linn Bailey Hospitalized With Rhabdo From Overtraining During CrossFit Training

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew C. Foster is a highly experienced and qualified professional in the field of exercise science. He holds a Master's degree from Rutgers University and is certified as a Strength and Conditioning Specialist. He is dedicated to providing the latest information and expert advice on bodybuilding, training, and workout programs. In addition to his work as a journalist and researcher, Andy also offers online coaching and in-person training services. He is committed to helping others achieve their fitness goals and live healthy, active lives.

Related

Jay Cutler Shares Leg Day Workout

Jay Cutler Shares His Training Philosophy During A Brutal Leg Day Workout

Bodybuilding legend Jay Cutler recently crushed a leg workout and shared bodybuilding knowledge. Cutler won the prestigious Mr. Olympia competition...

Calum Leg Workout

Calum Von Moger Smashes Leg Day Training Session, Aims to Downsize Physique in 2023

Despite a number of legal issues, Calum Von Moger appears motivated to turn his life around. In a recent YouTube...

Chris Bumstead 2023 Leg Workout

Chris Bumstead Gives An Update On Bicep Tear, Kickstarts 2023 With A Brutal Leg Workout

Chris Bumstead returned to YouTube in 2023 with a leg workout. Bumstead is a Canadian professional bodybuilder that competes in...

Derek Lunsford Leg Day

Derek Lunsford Builds Tree Trunk Legs With Kamal Elgargni

Derek Lunsford joined hands with Kamal Elgargni and Adam Brammer for a complete leg workout. Lunsford is an American IFBB...

James Hollingshead Leg Exercises

IFBB Pro James Hollingshead Recommends ‘Three Key Exercises’ For Complete Leg Development

Bodybuilder James Hollingshead has returned to the gym following some time off after an extremely stressful year for his body....

Comments 1

  1. Avatar Teri says:
    7 months ago

    Great write up, simple, to the point, everything I was looking for. After getting sloppy with my workouts and form, and creating a recipe for back injury, I’m slowly building myself back up from body weight to correct my form and adding weight little by little to strengthen my lower body. The step up has been instrumental in this process. I didn’t think about the diagonal and side step as an variation, I”ll try those out with body weight. Thanks again, this helped a lot.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Iconic Women’s Bodybuilder Tonya Knight Passes Away at 56 After Battle with Cancer

Lee Haney: We Reached A ‘Level of Conditioning’ In My Era Where We ‘Could Walk Away Alive’

Courtney King Workout, Diet Program and Biography

Maximize Muscle Growth and Boost Metabolism with Intermittent Fasting (Tips for Success)

The 11 Best Piriformis Stretches to Help Eliminate Butt and Hip Pain

Chris Bumstead Shares His 3500-Calorie Off-Season Diet

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.