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How to do the Step-Up

The Step-Up is a compound dumbbells exercise that mainly works your quads and glutes. Focus on three things: whole foot on the bench; drive up through that heel; step down slowly.

QuadsGlutesDumbbells

Setup

  1. 1Bench at knee height
  2. 2Dumbbells at sides

Three cues

  1. 1Whole foot on the bench
  2. 2Drive up through that heel
  3. 3Step down slowly

Most common mistake

Pushing off the back foot

Lead leg does the work

In Hindi · हिन्दी में

  1. 1पूरा पैर बेंच पर
  2. 2उसी एड़ी से ऊपर धकेलें
  3. 3धीरे नीचे उतरें

आम गलती: पिछले पैर से धकेलें तो, अगला पैर काम करे

Alternatives to the Step-Up

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Step-Up set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.