Step up
A classic exercise for glutes and thighs using just your bodyweight and a sturdy elevated surface.
- 45 secDuration
- 1 × 16Reps
- Aerobic Step Riser, Plyometric BoxEquipment
Muscles Targeted
- Hip
- Quad
- Glutes
How to Perform
- Find a sturdy box or bench.
- Place one foot fully on the surface.
- Push through that heel to step up.
- Bring second foot to meet the first.
- Step down with the lead leg.
- Alternate lead legs each rep.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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