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Upper Legs · Body Weight
Bench Alternating Step Ups
Bench Alternating Step Ups is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs only a bench and a step. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
- Calves · gastrocnemius, soleus
How to do Bench Alternating Step Ups
- Stand in front of a bench with your feet shoulder-width apart.
- Step up onto the bench with your right foot, then bring your left foot up to meet your right foot, standing fully on the bench.
- Step down with your left foot, followed by your right foot, and then repeat the movement with your left foot stepping up first.
- Continue alternating step ups on bench in a controlled, rhythmic manner.
Form tips
- Ensure the bench is stable and secure before beginning the exercise to avoid slipping or tipping.
- Maintain an upright posture, keeping your chest lifted and shoulders back to ensure proper form.
- Focus on driving through your heel as you step up to maximize glute and leg engagement.
Bench Alternating Step Ups alternatives
More quads exercises
Bench Alternating Step Ups FAQ
What muscles does Bench Alternating Step Ups work?
Bench Alternating Step Ups mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bench Alternating Step Ups?
You need only a bench and a step.
How many sets and reps of Bench Alternating Step Ups should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bench Alternating Step Ups good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bench Alternating Step Ups burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bench Alternating Step Ups?
Other exercises for the quads include Barbell Step Up on Bench, Dumbbell Step Up on Bench, Barbell Bench Lateral Step-Up and Kettlebell Step Up.
For developers
Use Bench Alternating Step Ups in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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