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§ L · Exercises · QuadricepsUpdated

Bodyweight Step-up (VERSION 2)

A good bodyweight exercise for your quadriceps and for improving knee control using a step.

All quad exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Quadriceps
Supporting muscles
GlutesHamstrings

How to perform

§ 02 · Steps
  1. 01

    Stand in front of the step and place your entire foot on it, keeping your knee aligned with your toes.

  2. 02

    Brace your core and keep your chest up without leaning forward.

  3. 03

    Drive through the heel of the foot on the step and step up, extending your hip and knee in a controlled manner.

  4. 04

    Lower yourself back down along the same path and return your other foot to the floor, keeping your knee alignment stable.

How to get started at the gym

§ 03 · SisuLift

Bodyweight Step-up (VERSION 2) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 04 · Tips

Avoid pushing off with your back leg; let the leg on the step do the work. Keep your hips level and prevent your knee from collapsing inward throughout the entire movement.

A good bodyweight exercise for your quadriceps and for improving knee control using a step.

More exercises: Quadriceps

§ 05 · Same muscles

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