Step-Up
The Step-Up primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary activation of the Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, Soleus, Vastus Medialis and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Levator Scapulae, Quadratus Lumborum, Rectus Abdominis, Trapezius (Middle), Trapezius (Upper). It is a dumbbell compound exercise at beginner difficulty.
Single-leg stepping up onto elevated platform with dumbbells.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Lunge |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
| Secondary | Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, Soleus, Vastus Medialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
- Secondary Muscle Vastus Medialis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with dumbbells grasped to sides facing side of bench. Execution: Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg, alternating first steps between legs. Comments: Keep torso upright during exercise. Forward knee should point same direction as foot throughout movement. Stepping distance from bench emphasizes Gluteus Maximus; stepping close to bench emphasizes Quadriceps.
Alternative Exercises
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