Male model ex_TZ6H6T

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Upper Legs · Kettlebell

Kettlebell Step-Up (Variation 2)

intermediatestrength

Kettlebell Step-Up (Variation 2) is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a kettlebell 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: Kettlebell
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 Kettlebell Step-Up (Variation 2)

Stand facing a bench, holding a kettlebell in each hand with your arms hanging at your sides.
Step up onto the bench with your right foot, pressing through your heel to lift your body up. Bring your left foot up to meet your right foot on the bench.
Step down with your left foot first, followed by your right foot, returning to the starting position.
Repeat the movement for the desired number of repetitions.

Form tips

Keep your chest up and your shoulders back throughout the exercise.
Breathe in as you step down and exhale as you step up.
Ensure your whole foot is on the bench when stepping up to avoid slipping.

Kettlebell Step-Up (Variation 2) alternatives

Bodyweight Step-Up on Step Box

Quads · intermediate

Dumbbell Step Up on Bench

Quads · intermediate

Step Up on Chair Bodyweight

Quads · beginner

Barbell Side Step Up

Quads · intermediate

More quads exercises

Kettlebell Step Up

Quads · intermediate

Barbell Step Up on Bench

Quads · intermediate

Dumbbell Single Leg Step-Up

Quads · intermediate

Barbell Bench Lateral Step-Up

Quads · intermediate

Dumbbell Step-Up With Knee Raise

Quads · intermediate

Barbell Step Up Balance on Box

Quads · intermediate

Alternating Step Out

Quads · intermediate

4 Corners Side Step

Quads · intermediate

Kettlebell Step-Up (Variation 2) FAQ

What muscles does Kettlebell Step-Up (Variation 2) work?

Kettlebell Step-Up (Variation 2) 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 Kettlebell Step-Up (Variation 2)?

You need a kettlebell and a step.

How many sets and reps of Kettlebell Step-Up (Variation 2) 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 Kettlebell Step-Up (Variation 2) good for beginners?

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

How many calories does Kettlebell Step-Up (Variation 2) 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 Kettlebell Step-Up (Variation 2)?

Other exercises for the quads include Bodyweight Step-Up on Step Box, Dumbbell Step Up on Bench, Step Up on Chair Bodyweight and Barbell Side Step Up.

For developers

Use Kettlebell Step-Up (Variation 2) 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_TZ6H6T" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_TZ6H6T",
  "name": "Kettlebell Step-Up",
  "model": "male",
  "target": "Quads",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_TZ6H6T/mp4-720.mp4?…",
    "poster": "https://…/ex_TZ6H6T/poster.jpg?…"
  }
}