This exercise involves stepping up onto a raised platform or step with one foot, then bringing the other foot up to meet it before stepping back down. It primarily targets the muscles in the legs and glutes, while also engaging the core for stability. It can be modified by adjusting the height of the step or adding weights.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes, quadriceps, and hamstrings
- Improves balance and stability
- Increases hip mobility
- Can be modified to increase or decrease difficulty
- Can be done with or without weights
How to perform
- Stand next to a bench or step with your feet hip-width apart.
- Place your left foot on the bench or step.
- Push through your left foot and lift your body up onto the bench or step.
- Bring your right foot up to meet your left foot on the bench or step.
- Step back down with your right foot, followed by your left foot.
- Repeat for the desired number of repetitions, then switch sides and repeat with your right foot on the bench or step.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abductors
Primary