What equipment do you need for the step-ups?

You need flat bench to do the step-ups.

What is a good step-ups?

For men, a good step-ups is about a 72.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 25 lb and elite lifters pass 132.5 lb. For women, the standards run from about 15 lb to 80 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Flat Bench

Step-ups

How to do the step-ups, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Flat Bench
Difficulty: Beginner
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Quads exercises Bodyweight exercises

How to do it

Stand in front of a bench or elevated surface. Step one foot onto the bench and drive through the heel to lift your body up, bringing the other foot to the bench. Step down and repeat.

1Place your entire foot on the platform and press through your heel to step up, feeling your glutes and quads lift you
2Bring your trailing foot up to meet the lead foot before stepping back down
3Keep your chest up and core engaged for balance

Common mistakes

Don't use your trailing leg to push off excessively; the lead leg should do the work
Avoid leaning forward or letting your knee track far beyond your toes
Don't stomp down on the platform; aim for a controlled step