Single Leg Step-up on Bench
The Single Leg Step-up on Bench is an effective exercise for building lower body strength and stability. It targets the quadriceps, hamstrings, and glutes.
- Stand facing the bench with your feet hip-width apart.
- Shift your weight onto one leg and place the other foot on the bench.
- Push through the heel of the standing leg to step up onto the bench.
- Lower yourself back down to the starting position.
- Repeat for the desired number of repetitions before switching legs.
How to perform the Single Leg Step-up on Bench
- Set up. Set up in a stable, balanced starting position appropriate for the Single Leg Step-up on Bench using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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