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Upper Legs · Body Weight
Step Up on Chair Bodyweight
Step Up on Chair Bodyweight is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings, calves and core assisting. It needs only a chair and a step. A typical prescription is 3 sets of 8-12 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 × 8-12
- 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
- Core · Rectus Abdominis, Obliques
How to do Step Up on Chair Bodyweight
- Stand facing a sturdy chair with your feet shoulder-width apart, keeping your posture upright.
- Place your left foot firmly on the chair, ensuring your entire foot is supported.
- Push through your left heel to lift your body onto the chair, bringing your right foot up to stand on the chair with both feet.
- Step down carefully with your right foot first, followed by your left foot. Repeat the movement for the desired number of repetitions, then switch legs.
Form tips
- Breathe steadily: exhale as you step up and inhale as you step down.
- Focus on pushing through your heel to engage your glutes and quadriceps.
- Ensure the chair or bench is stable and secure before starting the exercise.
Step Up on Chair Bodyweight alternatives
More quads exercises
Step Up on Chair Bodyweight FAQ
What muscles does Step Up on Chair Bodyweight work?
Step Up on Chair Bodyweight mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves and core work as secondary muscles.
What equipment do you need for Step Up on Chair Bodyweight?
You need only a chair and a step.
How many sets and reps of Step Up on Chair Bodyweight should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Step Up on Chair Bodyweight good for beginners?
Yes. Step Up on Chair Bodyweight is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Step Up on Chair Bodyweight 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 Step Up on Chair Bodyweight?
Other exercises for the quads include Kettlebell Step-Up (Variation 2), Kettlebell Step Up, Barbell Step Up on Bench and Barbell Side Step Up.
For developers
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