Front step ups

For the proper execution of this exercise, stand upright in front of a bench. Your feet are hip-width apart. The upper body remains upright, and there is a slight arch in the lower back to protect the spine. The gaze is forward, and the abdominal muscles are engaged. Adjust the bench so that after stepping onto it, the upper and lower legs of the respective leg form an approximate right angle. The foot should rest completely on the bench, neither the heel nor the toes should be floating in the air. The other leg remains almost fully extended on the ground, while the arms hang at the sides of the body.

Movement execution

Press up with the leg on the bench during Front Step-Ups, exhaling during the movement. The former supporting leg remains almost fully extended and automatically follows the hip, which now moves upward. Extend this movement until both legs are on the bench, with the legs hip-width apart and an upright posture. Then, inhale and take a step back to return to the starting position, where only one leg is on the bench.

In this specific variation, the hands are clasped behind the head. Subsequently, an ascent onto the bench is executed through an upward step. However, the former supporting leg is not merely placed on the bench; instead, the knee is drawn upward towards the chest on the opposite side. Simultaneously, you move the elbow and head of the other side of the body in the opposite direction to the lifted knee. This slight upper body bend creates an additional stimulus for the abdominal muscles. Following this, a step back is taken to return to the starting position on the ground.

For this variation of Front Step-Ups, you hold a dumbbell in each hand in the starting position. Then, you incorporate the typical Step-Ups movement to ascend onto the bench, followed by another step back. The additional weight increases the training intensity.

Similarly, with an additional load, this variation of Front Step-Ups is performed by holding a barbell behind your body and placing it on the rear shoulder muscles. After inhaling, you ascend onto the bench and exhale deeply as you take another step back.

Stressed muscles and common mistakes

For more insights into the involved muscle groups and common errors during the execution of Front Step-Ups, visit the Step-Ups / Advancements section on the website.

Alternative variants to front step-ups

To diversify your training, consider engaging in similar exercises or exploring additional variations of Front Step-Ups.