Male model ex_LCROFB

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Upper Legs · Body Weight

Bodyweight Step-Up on Step Box

intermediatestrength

Bodyweight Step-Up on Step Box is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs only a box and a step. A typical prescription is 3-4 sets of 6-10 reps, 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 Bodyweight Step-Up on Step Box

Stand with your feet shoulder-width apart in front of a step box.
Step up onto the box with your right foot, then bring your left foot up to meet your right, standing fully on the box.
Step back down to the floor with your left foot, followed by your right foot.
Repeat the movement for the desired number of repetitions, alternating the lead foot.

Form tips

Engage your core to maintain balance and stability throughout the exercise.
Ensure your entire foot is placed on the box to prevent slipping.
Focus on pushing through your heel when stepping up to activate your glutes and quadriceps.

Bodyweight Step-Up on Step Box alternatives

Kettlebell Step Up

Quads · intermediate

Kettlebell Step-Up (Variation 2)

Quads · intermediate

Barbell Step Up Balance on Box

Quads · intermediate

Barbell Side Step Up

Quads · intermediate

More quads exercises

Step Up on Chair Bodyweight

Quads · beginner

Dumbbell Step Up on Bench

Quads · intermediate

Barbell Step Up on Bench

Quads · intermediate

Dumbbell Step-Up With Knee Raise

Quads · intermediate

Barbell Bench Lateral Step-Up

Quads · intermediate

Dumbbell Single Leg Step-Up

Quads · intermediate

Barbell Box Squat

Quads · intermediate

Box Jump

Quads · intermediate

Bodyweight Step-Up on Step Box FAQ

What muscles does Bodyweight Step-Up on Step Box work?

Bodyweight Step-Up on Step Box 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 Bodyweight Step-Up on Step Box?

You need only a box and a step.

How many sets and reps of Bodyweight Step-Up on Step Box should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bodyweight Step-Up on Step Box good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Bodyweight Step-Up on Step Box 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 Bodyweight Step-Up on Step Box?

Other exercises for the quads include Kettlebell Step Up, Kettlebell Step-Up (Variation 2), Barbell Step Up Balance on Box and Barbell Side Step Up.

For developers

Use Bodyweight Step-Up on Step Box 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LCROFB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LCROFB",
  "name": "Bodyweight Step-Up on Step Box",
  "model": "male",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_LCROFB/mp4-720.mp4?…",
    "poster": "https://…/ex_LCROFB/poster.jpg?…"
  }
}