Step-ups / climbers

In the Step-Ups exercise, athletes primarily strengthen the quadriceps femoris (four-headed thigh muscle), the biceps femoris (hamstring muscle), and the gluteus maximus (large buttocks muscle). Additionally, the erector spinae (back extensor) is engaged as a supporting muscle during Step-Ups. The three-headed adductor (adductor muscle) also contributes, with a particular emphasis during Side Step-Ups.

Tip

For optimal execution, fitness enthusiasts should avoid jumping onto the bench but instead push themselves upward with the front leg. The exercise should be alternated between the two sides for balanced training.

Side step ups

The second category of so-called "Aufsteiger" is the Side Step-Ups. In this variation, athletes position themselves laterally next to the bench and subsequently take a lateral step onto the bench. There are multiple variations, which will be examined more closely in the following section.

Body Position

For Side Step-Ups, stand beside the bench with an upright upper body and a natural arch in the lower back. Keep your gaze forward, engage your abdominal muscles, and place your hands on your hips or in other positions depending on the variation. Take a lateral step onto the bench, adjusting its position so that there is approximately a right angle between the lower and upper thighs of the leading leg. Both the lower and upper feet should be in full contact with the bench.

Execution

To perform Side Step-Ups, push yourself upward using the leg on the bench. During this movement, exhale while keeping the upper body unchanged. The lower leg remains nearly fully extended and is only brought up during the upward movement. Now, bring this leg onto the bench, placing both feet side by side. Inhale and take a step back to the side to return to the starting position. Execute this movement slowly and with control.

Side Step-Ups with Dumbbells

In this variation of Side Step-Ups, use two dumbbells to increase intensity. Hold the dumbbells with arms extended at your sides. Exhale as you take a step onto the bench, and then inhale as you step back down to the side.

Side Step-Ups with Dumbbells

Side Step-Ups with Barbell and Smith Machine are also possible. In this case, the bar of the Smith Machine is positioned behind your body, and the grip is slightly wider than shoulder-width. Take a lateral step onto the bench, simultaneously pressing the barbell upward. Then, execute a controlled step to the side to leave the bench, allowing the Smith Machine bar to lower gradually.

Side Step-Ups on the Smith Machine

Info:

In all variations of Side Step-Ups, you can choose different approaches with the supporting leg. Either fully bring it up onto the bench during the movement or let the former supporting leg hang beside the bench, simplifying the subsequent movement back to the ground.

Front step ups

In Front Step-Ups, the entire movement is forward. Athletes stand in front of a bench and then step forward onto the bench. In the following section, you'll find everything you need to know about the execution of four different variations of Front Step-Ups, where you can train without weights or with dumbbells or a barbell.

Body Position

For the correct execution of this exercise, stand upright in front of a bench with your feet hip-width apart. Keep your upper body upright, creating a slight arch in the lower back to protect the spine. Gaze forward and engage your abdominal muscles. Adjust the bench so that after stepping onto it, the upper and lower thighs of the respective leg form an approximate right angle. The foot should remain fully on the bench, with neither the heel nor the toes in the air. The other leg remains almost fully extended on the ground. Your arms hang at both sides of your body.

Execution

For Front Step-Ups, push yourself upward with the leg on the bench and exhale during this movement. The former supporting leg remains almost fully extended and automatically follows the hip, which now moves upward. Continue this movement until both legs are on the bench, hip-width apart, and you assume an upright position. Inhale and take a step back to return to the starting position, with only one leg on the bench.

Front Step-Ups

In this variant, your hands are clasped behind your head. Next, take a step up onto the bench. However, instead of placing the former supporting leg on the bench, bring the knee up toward the opposite side of your chest. Simultaneously, move the elbow and head of the other side in the opposite direction to the raised knee, creating an additional training stimulus in the abdominal muscles due to the slight bending of the upper body. Now, take a step back to return to the starting position on the ground.

Front Step-Ups with High Knee

For this variation of Front Step-Ups, hold a dumbbell in each hand in the starting position. Then, use the typical Step-Ups movement to step onto the bench and subsequently take a step back. The added weight increases the training intensity.

Front Step-Ups with Dumbbells

This variant of Front Step-Ups also involves additional weight. Hold a barbell behind your body, resting it on the rear shoulder muscles. Step onto the bench while inhaling and take a step back while exhaling.

Common mistakes in the riser exercise

To fully maximize the potential of the Step-Ups exercise and reduce the risk of injury, executing the exercise correctly is crucial. Achieving this becomes easier with the helpful tips and common mistakes outlined in the following section.

✅ Foot in the air: During Step-Ups, ensure that your feet remain fully on the ground or the bench. Avoid touching the bench only with your toes or heel.

✅ Leg overly extended: The supporting leg should be almost fully extended, but a slight bend helps protect the knee joint from injuries.

✅ Support from the standing leg: Always push yourself upward during Step-Ups using the leg being trained. The standing leg should not assist the movement but should be automatically drawn along.

✅ Curved back: Maintain an upright posture throughout the Step-Ups exercise. Pay particular attention to avoiding compensating for a lack of strength in the leading leg by using momentum from the upper body, which can compromise the upright stance.

✅ Unstable bench: To ensure a safe and proper execution, a stable bench is essential. It should be secure to enable athletes to step on and off confidently.

Alternatives and similar exercises to step-ups

While Step-Ups are an effective exercise for leg and glute training, there are numerous alternatives to add variety to your workout routine. In the following section, three exercises are introduced, each sharing certain similarities with Step-Ups.