Bench alternating step ups

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand in front of a bench with your feet shoulder-width apart.
2. Step up onto the bench with your right foot, then bring your left foot up to meet your right foot, standing fully on the bench.
3. Step down with your left foot, followed by your right foot, and then repeat the movement with your left foot stepping up first.
4. Continue alternating step ups on bench in a controlled, rhythmic manner.

Form tips

• Ensure the bench is stable and secure before beginning the exercise to avoid slipping or tipping.
• Maintain an upright posture, keeping your chest lifted and shoulders back to ensure proper form.
• Focus on driving through your heel as you step up to maximize glute and leg engagement.