Step Ups: The Best Unilateral Leg Exercise

Step ups are an underrated compound leg exercise that may deserve a place in your routine. They are best known for delivering explosive strength gains as well as developing symmetrical leg size and strength.

When watching someone do this lift, the technique seems pretty straight forward. It's almost as easy as stepping on and off of an elevated platform...

...However, there are some not-so-obvious, yet very important nuances in the technique. You must learn and practice these subtleties if you want to get the most out of the lift.

Although the step up exercise can hold its own as a standalone lift, it is typically used as an assistance movement for the squat exercise. Either way, it will produce great results when executed properly and consistently, as part of a well-structured weight lifting routine.

Get ready to learn how to perform this lift with proper form so that you'll be able to enjoy all of the step up exercise benefits.

Step Ups Video

The following video demonstrates how to use good step up technique.

Video credits: YouTube user "randykpl69"

Exercise Basics

Primary Muscle(s):	Quadriceps
Secondary Muscle(s):	Adductor Magnus Gastrocnemius Gluteal Muscles Hamstrings Soleus
Mechanics:	Compound
Main Equipment:	Barbell Box/Bench/Step
Supplemental Equipment:	Power rack

Step Up Instructions

In addition to reading the exercise instructions below, be sure to look at these tips for barbell step ups.

1. Set Up. Start by collecting the needed equipment, loading the weight, and positioning your body correctly before you begin the first reps.
   • Set Up the Weight. In order to load the weight and unrack the bar, it's optimal to use a power rack, especially if you're using a heavier load. Set the bar at about shoulder level on the outside of the rack, since you will be doing the lift outside of the rack, with your back facing it.
   • Get a Step. As the exercise name suggests, you're going to need something to step upon. Most gyms will have various sized boxes (like the one in the video), which are the ideal equipment. Position the box outside and in front of the rack (i.e. the direction that you will be facing). Note that you can use a bench or a sturdy chair if you don't have access to any boxes.
   • Unrack the Weight. Get underneath the bar, facing toward the box. Unrack the weight onto your trapezius muscles, just as you would during the squat exercise.
   • Leg Up & Foot Down. Walk up to the box. Raise one leg up and place that foot down on the box. Your foot should be flat. Keep this foot here for the entire set. You are now in the starting/ending position.
2. Performing Step Ups. Now you're all prepped, in the starting position and you're fired up and ready to go (hopefully!). Here's how to execute the technique flawlessly:
   • Step Up. Step up by straightening your bent-leg, bringing your opposite leg up to the platform so that you are standing straight up. Don't cheat by pushing off the trailing leg; all the power should come by driving through the heel of your leading leg. This should be done as explosively as possible without sacrificing good form.
   • Step Down. Reverse the movement. Bring your hips back, lower the leg that you just stepped up with, and bend your leading leg. Step back into the original starting position.
   • Repeat. Repeat this process for the desired number of reps. Then, switch legs and complete the same number of reps. This is consdiered one set.

Are Step Ups Right for You?

This Exercise Is Best for Intermediate & Advanced Lifters. Step ups are no doubt a quality leg exercise with some very desirable benefits to be had, such as improved muscle and strength symmetry. However, such benefits are more applicable to more experienced trainees. That is, experienced trainees have had the time to develop an overall foundation of mass and strength. Furthermore, experienced trainees have had the time to develop significant size and strength imbalances between the left and right sides of the body.

Beginners, on the other hand, generally don't have such profound imbalances. And if they do, it can typically be corrected by performing a program with only the most basic weight lifting exercises.

So if you're a beginner, you should focus on more fundamental lower body exercises like squats and deadlifts. Trust me: It is the fastest way to develop the necessary base of strength and mass, from which you can progress to a greater variety of exercises and higher workout volume and intensity.

Furthermore, beginning weight lifters (when compared to experienced lifters) lack the superior balance, proprioception, and physical agility while handling weights, that is needed for maximally effective step ups technique.

An exception where a beginner might be well-suited for this exercise is if he has lower back issues, and squats are out of the question. Since barbell step ups require significantly less weight than squats do, it is possible to get an effective lower body workout without causing lower back strain.

So, if you are indeed a qualified candidate for this exercise, then I strongly recommend adding this lift to your routine. Try using it after squats, as an assistance exercise; or in place of squats during "light" lower body training sessions.

Also, as a rule of thumb, I try not go below 5 reps. This is because very heavy loads tend to significantly interfere with proper form; mostly your ability to balance and not fall on your ass! I'm not saying you can't go super heavy -- Just be careful and work your way up to it, if you do decide to do so.

To conclude, let me just wrap it up by saying that step ups will, without a doubt, lead to noticeable improvements in your leg training progress, especially if you've been struggling with a plateau.

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