Step-up
The step-up is a functional exercise that targets the lower body, primarily the quadriceps, hamstrings, and glutes.
To perform a step-up:
- Stand in front of a sturdy platform or step.
- Place one foot on the platform, ensuring your entire foot is on it.
- Push through your heel to lift your body up onto the platform.
- Step back down with the same foot and repeat.
How to perform the Step-up
- Set up. Set up in a stable, balanced starting position appropriate for the Step-up 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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View staged routine (0)Variations of Step-up
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