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Upper Legs · Kettlebell
Kettlebell Step Up
Kettlebell Step Up 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
- 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 alternatives
More quads exercises
Kettlebell Step Up FAQ
What muscles does Kettlebell Step Up work?
Kettlebell Step Up 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?
You need a kettlebell and a step.
How many sets and reps of Kettlebell Step Up 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 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 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?
Other exercises for the quads include Step Up on Chair Bodyweight, Dumbbell Step Up on Bench, Bodyweight Step-Up on Step Box and Barbell Step Up on Bench.
For developers
Use Kettlebell Step Up 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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