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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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