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Weighted Step-Up

Step onto a knee-height box. Strict — no push-off from the back leg.

BeginnerDumbbells + box3 × 8–10/side
Weighted Step-Up demonstration thumbnail — The Weighted Step-Up: The Best Leg Exercise You’re Not Doing
Quads / glutesDumbbells + box

Weighted Step-Up

Demo · The Bioneer

Verified Weighted Step-Up demonstration by The Bioneer. Click to play.

How to do the Weighted Step-Up

  1. 1Whole foot on box
  2. 2Drive up through heel
  3. 3Slow descent

Benefits of the Weighted Step-Up

  • Builds strength and size in the quads / glutes through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services