Hamstrings & Glutes Beginner

Step-Up

  • Quads
  • Glutes
  • Hamstrings
  • Core
  • Calves

Bodyweight · Step

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Face a stable low step and place one whole foot on top.

  2. Lean forward slightly and push through the raised foot to stand on the step.

  3. Bring the other foot up lightly without using it to propel you.

  4. Step down with control and repeat or change the lead leg.

Key cues

  • Start with a manageable step height.
  • Keep the lead knee tracking over the foot.
  • Control the way down.

Common mistakes

  • Pushing hard from the trailing foot.
  • Using a step too high to keep the pelvis level.
  • Dropping quickly to the floor.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.