Step-Up
Bodyweight box step-ups. A solid single-leg quad exercise. It works mainly the quads and glutes, with help from the hamstrings and calves.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Step-Up
- Stand in front of a box or bench about knee height.
- Place one whole foot on the box and step up by pushing through that foot until the leg is straight; don't push off with the trailing foot.
- Stand tall on top for a moment with the hips fully extended.
- Step down slowly with the same leg in control, and do all reps on one side before switching.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- One leg at a time with an everyday pattern
- Glutes and quads without spinal load
- Balance that carries into sport
Rep standards for Step-Up
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Step-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Step-Up work?
It works mainly the quads and glutes, with help from the hamstrings and calves.
How do you do Step-Up?
Stand in front of a box or bench about knee height. Place one whole foot on the box and step up by pushing through that foot until the leg is straight; don't push off with the trailing foot. Stand tall on top for a moment with the hips fully extended. Step down slowly with the same leg in control, and do all reps on one side before switching.
How many reps of Step-Up is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
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