Exercise library
Quads
Step-Up
No equipment needed
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Place one foot fully on a knee-height box or bench. Drive through the top foot to stand tall, then lower under control and repeat, keeping the movement from the working leg.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight LungeBodyweightSquat
- Bodyweight SquatBodyweightSquat
- Bodyweight Walking LungeBodyweightSquat
- Bulgarian Split SquatBodyweightSquat
- Jump SquatBodyweightSquat
- Pistol SquatBodyweightSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: