How To Perform The Bodyweight Step-Up

The bodyweight step-up is a great exercise to work the legs, glutes, and core. This move can be done with just your body weight or with added weight, making it a versatile exercise for all fitness levels. Follow this guide to learn the proper form and technique for the bodyweight step-up.

Form and Technique Overview

Start by standing in front of a box, bench, or other raised surface. Place your right foot on the surface and press down to lift your entire body up until both feet are on the box. From here, step back down with the right foot, followed by the left, returning to the starting position. Complete all reps on one side before switching to the other side.

1. Keep your ribs down and don’t arch your back as you’re moving.
2. Step onto the box while keeping your hips square.
3. Keep your weight rooted through your heel – Don’t come up onto your toes.
4. Step up without rotating your hips open or arching your back.
5. Keep your knee tracking straight over your toes the whole time – don’t let it collapse inward.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!

Benefits

This is a great lower-body exercise that can be done with just your bodyweight or with added weight. This move works the legs, glutes, and core while also improving balance and coordination. As a single-leg exercise, the bodyweight step-up also helps to correct any imbalances between each side of your body.

Lateral or Reverse

There are several ways to make this exercise more challenging. First, you can add weight by holding dumbbells or a barbell in each hand. You can also increase the height of the box or bench. Finally, you can do lateral (side-to-side) or reverse (backward) step-ups instead of traditional (forward) step-ups.