Step-Up Squat

How to Left Step-Up Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat,  Step-Up

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand with your hands together or by your sides, shoulders blades pulled back, and spine and head in good posture. Position the feet just outside of shoulder-width, toes angled out about 20 to 30 degrees. 

2. Slowly begin to inhale, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward. Continue lowering the body, sinking into the squat as far as possible maintaining proper posture and balance.

3. Exhale, activate the core, and press the feet through the floor to drive the body upward to a standing position. Pause briefly, step up laterally onto the bench with your left foot, driving your right knee toward your chest as you step up. Step off the bench leading with your right foot.

4. Repeat the squat + lateral step-up on the left side for the specified amount of time or repetitions.

5. You should feel this exercise challenging the core, glutes, hamstrings, quadriceps, and trunk muscles. 

Alternative Exercises:

Squat + Lunge • Alternating Step-Up

How to Right Step-Up Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat,  Step-Up

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand with your hands together or by your sides, shoulders blades pulled back, and spine and head in good posture. Position the feet just outside of shoulder-width, toes angled out about 20 to 30 degrees. 

2. Slowly begin to inhale, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward. Continue lowering the body, sinking into the squat as far as possible maintaining proper posture and balance.

3. Exhale, activate the core, and press the feet through the floor to drive the body upward to a standing position. Pause briefly, step up laterally onto the bench with your right foot, driving your left knee toward your chest as you step up. Step off the bench leading with your left foot.

4. Repeat the squat + lateral step-up on the right side for the specified amount of time or repetitions.

5. You should feel this exercise challenging the core, glutes, hamstrings, quadriceps, and trunk muscles. 

Alternative Exercises:

Lateral Step-Up • Squat