Step-Ups: 3 Tips For Bigger Legs

Usually when we talk about major mass-building exercises for the legs we focus on squats and lunges (including all the different variations of these movements), with the leg press getting some mention as well.

But there’s another big lower body compound move that doesn’t get nearly as much attention as it deserves: Step-Ups.

The step-up (whether done with a barbell on your back or holding dumbbells or kettlebells) is a great exercise for a variety of reasons – bodybuilders use it to develop hamstring and glute mass; powerlifters use it as an assistance exercise for squats; and the “functional fitness” crowd (namely, CrossFitters) loves the step-up for its carryover into the real world as well as to other big lifts.

In other words, step-ups pretty much have unanimous approval by all training disciplines. So why don’t more people do them? One reason, which I address in the below video, is that many guys think of step-ups as a “girly” exercise. First of all, most guys could stand to train their quads, hamstrings and glutes with the same vigor as do females, so maybe “girly” is a complimentary term. More importantly, step-ups are anything but a “softcore” exercise. If you’ve ever done step-ups and really pushed the envelope with a challenging weight, you know what I’m talking about. Step-ups can be brutal – every bit as tough as any set of squats or lunges you’ll do.

All that said, I want to share a few key tips on performing step-ups most effectively. Before I do, let’s be clear about the major areas being targeted here. Research has shown that step-ups put more emphasis on the glutes and hamstrings than the quads. This makes it a great complement to more quad-focused exercises like front squats and barbell hack squats.

Now for my step-up tips…

Step-Up Tip #1: Use a Knee-Height Bench or Box

With any major compound move for the legs, you want to achieve adequate range of motion. For squats and lunges, this means going down until your thighs are at least parallel with the floor. Same thing with step-ups – you want that working side quad to be around parallel.

To achieve this, you need to being stepping up to a certain height box or bench. My recommendation is to use one that’s around knee height. For many people (especially tall individuals), a standard weight bench will be a bit too low. If possible, find a slightly higher plyometric box at your gym and use that. In the below video, you’ll

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