Step up on chair bodyweight

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Rectus Abdominis, Obliques

How to do it

1. Stand facing a sturdy chair with your feet shoulder-width apart, keeping your posture upright.
2. Place your left foot firmly on the chair, ensuring your entire foot is supported.
3. Push through your left heel to lift your body onto the chair, bringing your right foot up to stand on the chair with both feet.
4. Step down carefully with your right foot first, followed by your left foot. Repeat the movement for the desired number of repetitions, then switch legs.

Form tips

• Breathe steadily: exhale as you step up and inhale as you step down.
• Focus on pushing through your heel to engage your glutes and quadriceps.
• Ensure the chair or bench is stable and secure before starting the exercise.